3 rounds as warm-up:
5-10 glute-ham sit-ups
10 GHD hip hip extensions
15m walking lunges

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 steady movement
30m bear crawl or 20’ handstand walk (10’ out & 10’ back)
:60 row/bike/ski
30m tough Farmer’s walk
:60 row/bike/ski
+
5:00-10:00 mobility work – coach-led

Post results to comments.