Skill work + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
10 alternating toe touches from plank
:30 relaxed hang from bar
10 slow goblet squat curl to halos
+
Every :90 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
5 sets for completion @ easy/steady effort:
:45 bag or med ball bear hug hold or dual KB front rack hold
:15 rest
:45 plank or handstand hold
:15 rest
:45 row/ski/bike
:15 rest
+
5:00-10:00 coach-led mobility