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 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
1 lap around the gym bag, ball, or dual KB front rack carry
50 backward single-unders
:60 wall sit
500m row
+
5:00-10:00 coach-led mobility