Upper push/pull strength + shuttle & burpee intervals + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 shoulder press, 11X1
3 weighted strict pronated pull-ups, 11X0
+
5 sets for reps:
2:00 of [400′ shuttle run (or 250/200m row) + max in remaining time line-facing burpees]
:60 rest
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 coach-led mobility work