Gymnastics skill + aerobic

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
: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:
1 lap around the gym bear crawl
2 laps around the gym Farmer’s walk
3 laps around the gym med ball or sand bag bear hug or dual KB front rack carry
60 calories
+
5:00-10:00 coach-led mobility