2 sets as warm-up:
:20 hollow hold
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 15:00 (5 sets of each):
1st: 4-6 clean-grip Romanian deadlifts
2nd: 4-6 L arm half-kneeling DB/KB shoulder press
3rd: 4-6 R arm half-kneeling DB/KB shoulder press
*controlled throughout w/slow negatives – think 3011 for both movements
*load in opposite hand of lead leg on the presses
+
AMRAP in 8:00:
8 alternating DB snatches or Russian kettlebell swings
8 push-ups or 8 strict handstand push-ups
8 sit-ups w/fingertips on temples throughout
+
5:00-10:00 coach-led mobility