Gymnastics tech + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
For completion @ moderate effort:
5:00 row
:60 rest
5:00 of [10 bike calories + 20 Russian twists (each direction = 1)
:60 rest
5:00 of [.5 lap around the gym heavy Farmer’s walk + .5 lap around the gym plate overhead carry + .5 lap around the gym walking lunges]
*can be done in any order, so larger classes will split up into groups starting at different stations again
+
5:00-10:00 coach-led mobility