Skills + carries/cyclical

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
3 wall walks
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 movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap/side around the gym mixed carry (1-arm Farmer’s + 1-arm overhead)
500m row or equivalent
+
5:00-10:00 coach-led mobility