3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 light band good mornings

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 @ 60-70% effort (nice & easy continuous movement!):
:30 hollow rock or :30 plank on ground or rings
15m unweighted walking lunges
15m bear crawl
500m row or 450m ski erg or 1000m bike erg or .6 mile Assault/Echo Bike
+
5:00-10:00 mobility work – coach-led

Post results to comments.