For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
5 table hold to L-sit
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (doubles, backward, triples?)
+
15:00 @ easily sustainable effort:
15m/side single-arm KB overhead carry
15m/side single-arm KB front rack carry
15m/side single-arm KB Farmer’s walk
300m row/ski/run or .3 mile Echo Bike or 600m bike erg (something you didn’t do yesterday if possible)
*same KB for all carries, heaviest you carry overhead in solid positions
+
5:00-10:00 coach-led mobility