3 rounds:
3 slow & controlled inchworms
15m/side 1-arm Farmer’s walk
:15/side star plank
+
Every :90 for 15:00 (5 sets of each):
1st: 5 shoulder presses, 21X2
2nd: 15 Russian kettlebell swings
+
AMRAP in 8:00:
4/side 1-arm DB hang clean & jerk, heavy
8 toes-to-bar
+
5:00-10:00 coach-led mobility

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