Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ moderate effort:
1 lap around the gym bear crawl or dual DB/KB overhead carry
1 lap around the gym heavy dual DB/KB Farmer’s walk or ball/bag bear hug carry
20 calories or 300m run
+
5:00-10:00 coach-led mobility