Gymnastics skill + aerobic
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:
400m run or equivalent bike/row/ski
200m tough single-arm KB carry of choice – Farmer’s walk, front rack, or overhead, can change things up set-to-set
+
5:00-10:00 coach-led mobility