SL strength + couplet + accessory
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
8/side single-arm DB walking lunges – your choice side/shoulder/overhead
+
3 rounds for time w/15:00 cap:
400m run
21 wall balls
12 toes-to-bar
+
3 sets:
16 alternating DB curls
16 band tricep pressdown
OR
mobility work
*both if time allows