Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
15 calories – your choice bike/row/ski
20 double-unders, single-unders, crossovers (or a combo of the 3)
100′ (2 x 25′ out & back) carry of choice – Farmer’s walk, front rack, bear hug, overhead
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility