3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
15m bear crawl
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift, 31X1 – moderate/tough w/perfect positions throughout
2nd: 3-6 strict ring dips or :15-:30 top of dip hold or :30 plank
+
3 sets for double-under reps:
2:00 of (250/200m row + 10 burpees + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility
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