3 sets as warm-up:
2/side light KB/DB windmills, 3111
10 band pull-aparts
15 single-unders
15 backward single-unders
Every 3:00 for 12:00 (4 sets):
1 snatch-grip deadlift, 31X1
:10 rest
1 snatch pull
:10 rest
5-10 slow band passthroughs
+
Every :60 for 20:00 (5 sets of each):
1st: :30 bike or row @ moderate effort
2nd: 4-6 DB bench press
3rd: :30 bike or row @ moderate effort
4th: 10-15 unbroken kettlebell swings
+
5:00-10:00 mobility work – coach-led
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