SL 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 2:00 for 10:00 (5 sets):
8 alternating forward lunges w/bar on back
+
3 rounds for time w/12:00 cap:
400m run
20 toes-to-bar
+
3 sets:
20 alternating DB curls
20 band tricep pressdown
OR
mobility work
*both if time allows