Gymnastics skill work + aerobic/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
50’/side single-arm KB/DB/med ball overhead carry
10 calories
100’/side single-arm KB/DB Farmer’s walk
20 calories
+
5:00-10:00 coach-led mobility