Weightlifting strength + chipper
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
sets 1-5: 1 power clean to overhead
sets 6-10: 1 power clean
+
For time w/10:00 cap:
50 single-arm DB snatches, moderate
50 burpees w/lateral hop over the DB
50 calories – your choice row/bike/ski
+
5:00-10:00 coach-led mobility work