3 sets as warm-up: 10 alternating hip internal rotation to tall split kneeling :30 table hold or supine plank Every :60 for 12:00 (4 sets of each): 1st: 1 max distance shot/ball/odd object overhead toss (see demo vid) 2nd: :30 supine plank or table hold 3rd: :30 bottom of lunge stretch (switch sides set-to-set so

3 rounds for completion as warm-up: 10m toe walk 10m heel walk 10m walking lunges 10m bear crawl 10m crab walk 10m duck walk :30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one… + 3-5 sets cyclical aerobic work of choice, outside if at all possible: 3:00 easy :90 rest

3 rounds easy as warm-up: 5 glute bridge to sit-up 10 alternating toe touches from plank 20 single-unders or 20 jumping jacks *slow & controlled for the 1st 2 again + 21-15-9 for time w/12:00 cap: Dual DB deadlifts @ 50/35/hand or kettlebell swings (overhead if no shoulder or low back limitations) Burpees w/lateral hop

5:00-10:00 easy walk, bike, row, jog + 10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the

3 rounds as warm-up: 6 scap push-ups 6 alternating hip internal rotations :30 hollow hold + 3 sets: 6-12/side front foot elevated split squats, 30X0 :30-:60 rest 6-12/side single-arm bent-over rows, 30X0 :30-:60 rest + 3 sets: 6-12/side single-leg Romanian deadlifts, 3010 :30-:60 rest 6-12/side single-arm shoulder-to-overhead (Z press, standing press, push press, jerk), dips,