3 rounds as warm-up:
3 inchworms, slow & controlled walking hands out as far as possible each time
10 cossack squats
:15-:30 2-arm passive hang from bar
Every :90 for 15:00 (5 sets of each):
1st: 8 steps DB walking lunge w/1-arm DB @ shoulder + 1-arm DB overhead, switch arms after 4 steps each round
2nd: 1.1.1 strict pull-ups (make these more challenging than last week by adding weight or using a thinner band) – adjust grip from wide to normal to narrow each rep
+
For time w/10:00 cap:
10 wall balls
60 double-unders
15 wall balls
60 double-unders
20 wall balls
60 double-unders
25 wall balls
+
5:00-10:00 coach-led mobility work
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