Skills + carries & breathing

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: pull-up or ring muscle-up tech
min 2: handstand or dip tech
min 3: box jump or jump rope tech
+
20:00 @ sustainable effort:
1 lap around the gym tough Farmer’s walk
2 laps around the gym tough bear hug carry
30/24 calories
+
5:00-10:00 coach-led mobility