3:00 easy row or bike
+
3 rounds easy:
3 slow & deliberate inchworms
5/side 1-arm DB hang clean & jerk
15-30 double-unders
Every :60 for 12:00 (3 sets or each):
1st: 6-8 L single-arm KB/DB suitcase deadlifts, 20X1
2nd 3-4 L single-arm DB shoulder press, 30X1
3rd: 6-8 R single-arm KB/DB suitcase deadlifts, 20X1
4th: 3-4 R single-arm DB shoulder press, 30X1
+
3 sets for total post-swing reps:
2:00 of [10 burpees + 15 kettlebell swings + max burpees in remaining time]
3:00 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.