Gymnastics skill + sustainable aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
: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
+
20:00 @ sustainable effort:
50′ bear crawl
10 hanging knee raises w/pause @ the top of each (knees above hips)
50′ walking lunges
500m row
+
5:00-10:00 coach-led mobility