Single-leg & single-arm strength + triplet + accessory
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
8 alternating reverse barbell lunges
4-8/side 3-point DB row
+
AMRAP in 8:00:
4 pull-ups
8 goblet squats
16 double-unders
+
3 sets optional:
10 calf raises
10 tibialis raises
*both with a pause at the top
OR
5:00-10:00 coach-led mobility work