For completion as warm-up:
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
15m walking lunge
15 light band overhead squats
+
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:
10/side single-arm KB suitcase deadlifts
30m bear crawl
300m row/ski or .5 mile bike
20 Russian twitsts
+
5:00-10:00 coach-led mobility