3 rounds as warm-up: 15m slow bear crawl 10 Russian kettlebell swings 5 pvc or light band overhead squats Every :90 for 15:00 (5 sets of each): 1st: 1 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go) 2nd: 3-4/side

3 rounds easy: 3 goblet squat curl to halo 3 slow & controlled inchworms Every :60 for 10:00 (10 sets): 3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should no be challenging from a loading standpoint, emphasis is on solid positions and speed