Skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
5 table hold to L-sit w/pause at each end
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
15:00 @ easily sustainable effort:
1/side lap around the gym single-arm KB/DB/wall ball overhead carry
:30-:60 relaxed hang from bar
:60 wall sit
500m row
+
5:00-10:00 coach-led mobility