3 rounds as warm-up:
:30 hollow hold
:20 hang from bar
10 unweighted GHD hip extensions
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
5 rounds of steady movement:
:60 plank on ground
:60 walking lunges or light Turkish get-ups – your choice
:60 single-unders
:60 bike/row/ski
+
5:00-10:00 mobility work – coach-led
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