Skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
5 YTWs
10-20 hollow arch swings (baby kips)
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
18:00 @ sustainable effort:
6 alternating Turkish get-ups
600m row or ski or .8 mile Echo Bike or 1200m bike erg or 400m jog
60 single-unders
+
5:00-10:00 coach-led mobility