2 rounds as warm-up:
15m bear crawl
15m walking lunges w/reach overhead
5/side DB crossbody deadlifts
Every :90 for 15:00 (5 sets of each):
1st: 3-2-1-1-1 clean-grip deadlift – build to a tough but solid final single
2nd: :20/side star plank
+
For time:
9-12-15 of [kettlebell swings + burpees]
5:00 rest
15-12-9 of [kettlebell swings + burpees]
*moderate KB load that allows for unbroken sets throughout
+
5:00-10:00 coach-led mobility work
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