Skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
: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 @ easily sustainable effort:
7/side single-arm KB/DB sit-ups OR 7 dual KB/DB sit-ups (these are tough!) OR 14 alternating KB/DB pull throughs
60 single-unders
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
*slow & controlled on the sit-ups or pull throughs
+
5:00-10:00 coach-led mobility