3 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 3111
5-10 push-ups or dips
:20 hollow rock
Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlifts, 3030
2nd: 2-4 strict handstand push-ups – add deficit if 4 is easy, go piked off a box or heavy seated-on-floor DB presses if these aren’t there yet…
+
4 sets for even reps:
:30 kettlebell swings – overhead if possible
:30 burpees
:30 row
:90 rest
+
5:00-10:00 coach-led mobility work
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