For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

Every :60 for 10:00 (5 sets of each):
1st: 10 controlled kips (hollow-to-arch), start small & build in ROM if shoulders allow – keep feet together and legs long throughout
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice

20:00 @ 65-76% effort – steady throughout:
15m walking lunge
15m bear crawl
30 alternating DB curl & presses
30/20 calories – your choice
:30/side plank
+
5:00-10:00 mobility work – coach-led

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