Sleds & skills + sustainable aerobic work

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 push tech work
min 2: handstand or dip tech/practice
min 3: toes-to-bar, pull-ups, or muscle-up tech work
+
20:00 @ sustainable effort:
200′ tough Farmer’s walk
20 calories
:60 plank on ground – your choice front, side, supine
+
5:00-10:00 coach-led mobility