For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy, smooth effort:
8 alternating Turkish get-ups
40 double-unders or 80 single-unders
400m row/ski or .5 mile Echo Bike or 800m bike erg or 400m run (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility