3 sets as warm-up:
5 Russian kettlebell swings
5 goblet squats
10 hollow rocks (1 = forward & back)
A. Back squat, 5-5-5-5, 40X1; begin a set every 3:00
+
5:00 double-under & deadlift prep work, nothing fatiguing, find & build to working weight and practice transitions
+
5 rounds for time w/10:00 cap:
9 deadlifts, moderate but no higher than 225/155
45 double-unders
*deadlift load should be reasonable to do unbroken each round, though that is not required – adjust accordingly
+
5:00-10:00 coach-led mobility
Post results to comments.