Skill + active recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5 table hold to L-sit w/pause at each end
10 scap pull-ups
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
500m row
1 lap around the gym bag, ball, or dual KB front rack carry
1 lap around the gym dual KB/DB Farmer’s walk
1 lap around the gym bear crawl
1 lap around the gym walking lunges
+
5:00-10:00 coach-led mobility