2 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 scap pull-ups
10:00 to build to a moderate deadlift triple – definitely not a max!
+
3 rounds for total reps:
:60 tough single-arm DB shoulder-to-overhead – switch arms every 5 reps
:60 rest
:60 Russian kettlebell swings
:60 rest
:60 burpees
:60 rest
:60 row calories
:60 rest
+
5:00-10:00 coach-led mobility
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