Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm 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
+
15:00 @ moderate effort:
300m run
100′ Farmer’s walk (2 x 25′ out & back)
:60 plank – any variation front/supine/side
+
5:00-10:00 coach-led mobility