2 rounds as warm-up:
10m toe walk
10m heel walk
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:
6 strict(-ish) toes-to-bar or 1-3 slow & controlled dead hang to inverted on rings)
600m row
:60 plank on ground or rings
60 single-unders (yep, single-unders)
+
5:00-10:00 mobility work – coach-led
Post results to comments.