Skill + aerobic movement

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 air squats w/alternating single–arm reach overhead)
10-20 hollow arch swings (baby kips)
3/direction hollow arch rolls
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ continuous, sustainable effort:
1 lap plate overhead carry
1 lap Farmer’s walk
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
+
5:00-10:00 coach-led mobility