SL/SA strength + couplet + accessory
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
10 alternating barbell on back forward lunges
10 ring rows or bent-over DB rows
+
3 rounds for time w/12:00 cap:
400m run
20 dual DB squats or sand bag (or med ball) on shoulder squats
+
3 sets:
5-10/side single-leg glute bridges w/a squeeze at the top
:15/side star plank