For completion as warm-up:
5 wall walks
:30 hollow rock
200m run or 250m row or .3 mile Assault Bike
:30 hollow rock
:30 handstand hold
Every :90 for 15:00 (5 sets of each):
1st: 5-4-3-2-1 snatch-grip deadlifts, 31X1
2nd: 30m/side 1-arm DB/KB overhead carry, tough w/no breaks
+
15-12-9-6-3 @ 90% effort w/10:00 cap – movement quality more important than absolute speed today:
L DB suitcase deadlifts – pick a challenging load that’s still probably do-able unbroken
R DB suitcase deadlifts
Hand-release push-ups w/:01 pause @ top
+
5:00-10:00 mobility work – coach-led
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