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
:30-:60 relaxed 2-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:
4 laps around the gym bear crawl
8 laps around the gym Farmer’s walk or bear hug carry
row/bike/ski/run in remaining time
+
5:00-10:00 coach-led mobility