Single-leg & single-arm strength + triplet + accessory

3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
10 alternating reverse barbell lunges
5-10/side 3-point DB row
+
2 rounds for time w/12:00 cap:
40 calories
30 wall balls
20 toes-to-bar
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work