Skills + carries & calories

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
100′ dual DB/KB overhead carry
150′ Farmer’s walk
200′ bear hug carry
250′ shuttle run
50 row or ski erg calories
+
5:00-10:00 coach-led mobility