Gymnastics skill + aerobic recovery
For completion as warm-up:
400m run, 500m row, 400m ski erg, or 1000m bike erg
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech or pistol progressions
+
15:00 @ sustainable effort:
max distance dual DB Farmer’s walk or bag/ball carry (your choice)
200m jog or equivalent every time you break
+
5:00-10:00 coach-led mobility