2 rounds as warm-up:
3 GHD back extensions, 3030
15m unweighted walking lunges
15m bear crawl
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 niiice & steady:
10 single-arm Russian kettlebell swings – switch @ top of swing after 5 each round
:30 plank on ground or rings
300m row
5 strict toes-to-bar or hanging knee raises
+
5:00-10:00 mobility work – coach-led
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