3 rounds as warm-up:
15m slow bear crawl
10 Russian kettlebell swings
5 pvc or light band overhead squats
Every :90 for 15:00 (5 sets of each):
1st: 1 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: 3-4/side 1-arm DB push presses w/:01 pause overhead
+
3 rounds for total reps:
3:00 of (500/4500m row + max burpees in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led
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