Single-leg/single-arm strength + triplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5-10 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
8-10 alternating reverse lunges w/barbell on back
8-10 alternating DB rows from plank
+
AMRAP in 10:00:
5 pull-ups (CTB if proficient)
15 air squats
250′ shuttle run
+
3-5 sets:
12 calf raises
16 tibialis raises
OR
5:00-10:00 coach-led mobility work