For completion as warm-up:
15m toe walk
15m heel walk
30m bear crawl
30m walking lunge
30 light band good mornings
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ very easy effort:
20 med ball Russian twists (each direction = 1)
20 alternating reverse lunges or box step-ups w/med ball
20 med ball ground to overhead
200m jog w/med ball
+
5:00-10:00 coach-led mobility