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:
4 table hold to L-sit w/:01-:02 pauses at each end range of motion
16 light alternating single-arm Russian kettlebell swings
400m row/ski/run or .5 mile Echo Bike or 800m bike erg (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility