SA/SL strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
6-8/side single-arm DB bench or floor press
12 light dual DB/KB death march steps
+
AMRAP in 10:00:
10 burpees
400′ shuttle run
+
3-5 sets:
10-15 bicep movement of choice
10-15 light tricep band pressdowns
OR
mobility work