2 sets as warm-up: :20 hollow hold 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead + Every :60 for 15:00 (5 sets of each): 1st: 4-6 clean-grip Romanian deadlifts 2nd: 4-6 L arm half-kneeling DB/KB shoulder press 3rd: 4-6 R arm half-kneeling DB/KB shoulder press *controlled throughout w/slow negatives –

10:00 dynamic mobility work – coach-led + For time w/a partner: 84 alternating box step-ups – prisoner or loaded with single DB/KB 42 pull-ups 60 alternating box step-ups 30 pull-ups 36 alternating box step-ups 18 pull-ups 1200m run *split all in-gym movements evenly (partner 1 does 42 step-ups, partner 2 does 42 step-ups, partner 1