Gymnastics tech work + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
400m run, 500m row, 400m ski erg, or 1000m bike erg
+
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:
100 single-unders
10 ring rows or CTB Australian pull-ups
400m run or equivalent
200m single-arm KB overhead carry – switch sides as needed but don’t put it down
400m run or equivalent
+
5:00-10:00 coach-led mobility