2 rounds as warm-up:
10 GHD hip extensions
10m forward walking lunges
10m backward walking lunges
10m forward bear crawl
10m backward bear crawl

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 nice & steady:
20 single-arm Russian kettlebell swings – switch @ top of swing after 5 each round
:40 plank on ground or rings
200m row
4 strict toes-to-bar or rings OR 2 dead hang to inverted on rings
+
5:00-10:00 mobility work – coach-led

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