2-3 rounds as warm-up:
15m slow crawl forward
15m slow crawl backward
5/side single-leg KB Romanian deadlift to knee raises – light, slow, and controlled
Every :90 for 15:00 (5 sets of each):
1st: 3 halting clean-grip deadlift 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/side 1-arm DB shoulder presses w/:01 pause overhead
+
4 rounds for total pushing reps:
2:00 of (300/250m row + max in remaining time of single-arm DB shoulder to overhead)
2:00 rest
*pick a heavy DB, and switch arms as desired with the intent of keeping things relatively even side-to-side across the 4 total rounds
+
5:00-10:00 mobility work – coach-led
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