Skills + cyclical/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 row @ easily sustainable effort:
*begin every 4:00 (including the start) with 10-15 push-ups + 1 lap around the gym tough Farmer’s walk
+
5:00-10:00 coach-led mobility