2 rounds as warm-up:
5-10m slow crawl forward
5-10m slow crawl backward
5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too
5 prisoner air squats, 3030
Every :90 for 12:00 (4 sets of each):
1st: 2 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6 dual DB Z presses, 41X1
+
Every :60 for 12:00 (4 sets of each):
1st: :30 L side plank
2nd: :30 R side plank
3rd: 6 L-leg KB Romanian deadlifts
4th: 6 R-leg KB Romanian deadlifts
+
3 sets:
:60 row/bike/ski easy
:30 row/bike/ski all-out
2:30 walk rest
+
5:00-10:00 mobility work – coach-led
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