Gymnastics skill + aerobic recovery w/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
: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:
400m single-arm KB front rack carry
400m single-arm Farmer’s walk
row/ski/bike/run in any remaining time
*switch sides as needed on each carry but don’t put the KB/DB down
+
5:00-10:00 coach-led mobility