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 @ sustainable effort:
10 alternating DB snatches
10 calories – your choice
15 sit-ups w/fingertips touching temples throughout
10 calories
+
5:00-10:00 coach-led mobility