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 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
50′ moderate carry of choice (25′ turnarounds) – Farmer’s walk, front rack, overhead, mixed, bear hug, etc.
10 calories
100’/20
150’/30
and so on…
+
5:00-10:00 coach-led mobility