Skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
:30 arrested superman
3 wall walks
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
15:00 @ continuous, sustainable effort:
1 lap single-arm KB overhead carry
2 laps single-arm KB front rack carry
3 laps single-arm KB Farmer’s walk
400m row or equivalent
+
5:00-10:00 coach-led mobility