3 sets

Split Jerk Footwork Drill (5R / 5L)

-into-

Every 1:30 x 3 sets

2 Jerk Dip + Pause Jerk @ light weight, 40-50%
*2-sec pause in the dip and split jerk

*Focus: Stability, timing, and crisp foot transition

15 Wall Walks
15 Dumbbell Shoulder to Overhead 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
15 Dumbbell Shoulder to Overhead
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
15 Dumbbell Shoulder to Overhead

*Target time: 9:00-11:00
*Time cap: 15:00