Gymnastics & jumping skill + aerobic & carries
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
200m run or 400′ shuttle run if raining
100′ tough carry of choice – Farmer’s walk, dual KB front rack, bear hug, overhead, mixed
20 calories – your choice bike/row/ski
100′ tough carry of choice – can be same as the first or differ
+
5:00-10:00 coach-led mobility