For completion as warm-up:
15m toe walk
15m heel walk
30m bear crawl
30m walking lunge
10 light band overhead squats
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
*can sub in :30 double-under practice for one on these if you’re still working toward consistent reps there
+
20:00 @ very easy effort:
5/side single-arm KB suitcase deadlift, slow & controlled
:30/side plank
5 v-ups
400m easy jog or equivalent row/bike/ski – pick something you didn’t do yesterday
+
5:00-10:00 coach-led mobility