3 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
10/side very light band external rotations
10 alternating toe touches from plank
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 power cleans
+
12:00 @ easy effort – emphasis on quality reps/movement @ steady pace, treat as active recovery & movement practice:
4 strict handstand push-ups
8 Russian kettlebell swings
4 kipping handstand push-ups
12 calories – your choice row/bike/ski
OR
4 hand-release push-ups
8 Russian kettlebell swings
4 push-ups (no hand-release)
12 calories – your choice row/bike
+
5:00-10:00 mobility work – coach-led
Post results to comments.