Hinge & unilateral strength + mixed modal
2 rounds as warm-up:
5 hanging knee raises
10 alternating toe touches from plank
10 alternating single-leg prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 4-6 light/moderate snatch-grip deadlifts, 3111
2nd: 6-8 alternating DB shoulder presses
+
10:00 @ 90% effort;
10 T hand-release push-ups
20 Russian kettlebell swings
10 T hand-release push-ups
40 double-unders
+
5:00-10:00 coach-led mobility