Gymnastics skills + aerobic/crawls/holds/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
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 @ easily sustainable effort:
50′ bear crawl
100′ bear hug carry
200′ Farmer’s walk
400m run or equivalent bike/ski/row
*25′ turnarounds
+
5:00-10:00 coach-led mobility