Skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
10-20 alternating KB/DB pull throughs
10-20 hollow arch swings (baby kips)
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
18:00 @ easily sustainable effort:
30m bear crawl
60m tough Farmer’s walk
30m bear crawl
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility