3 rounds as warm-up:
10m bear crawl
10 cossack squats
:10-:30 2-arm passive hang from bar
Every 2:00 for 16:00 (4 sets of each):
1st: 15m DB walking lunge w/1-arm DB @ shoulder + 1-arm DB overhead, switch arms round-to-round so each does 2
2nd: :60 strict pull-up accumulation – if using a band select the lightest assistance that allows you to accumulate 3-6 each round
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AMRAP in 6:00:
21-15-9 for time of (wall balls + burpees)
*this is an AMRAP, so if you complete the round of 9 you will begin again @ 21 wall balls…
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5:00-10:00 mobility work – coach-led
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