Warm-up: Plank on KBell progression: from a yoga block to a KB moving planks. Practice moving from the floor in a plank position onto the yoga block on to the KB and back down.
Plank roll: from the forearms, side roll to a plank. Work up to roll from hands and toes.
Skill: deck squat roll to KB curl Progression
Workout: Play until tired
Deck squat roll to KB curl to standing/ row 300 m
OH swing/ jump rope 100x (40 double unders)
Goblet get-up sit up/ 20 jumping pulls (scale: kipping or momentum pull-ups)(TRX rows)