Skills + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
6 alternating Turkish get-up + windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled pull tech work
min 2: handstand or dip tech/practice
min 3: jump rope tech work
+
20:00 @ sustainable effort:
max hang from bar
:60 plank on ground – your choice front, side, supine, rotisserie
20 calories – your choice
+
5:00-10:00 coach-led mobility