Gymnastics tech + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
400m run, 500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech (crisscross singles?) or pistol progressions
+
15:00 @ sustainable effort:
10 ring rows or CTB Australian pull-ups
100 single-unders
200m bag carry – any way but don’t put it down!
400m run
+
5:00-10:00 coach-led mobility