2 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
10/side very light band external rotations
10/side very light band internal rotations
:20 hollow rock

Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 front squats, all loads moderate for the reps w/perfect
+
15:00 @ easy effort – emphasis on quality reps/movement @ steady pace, treat as active recovery & movement practice:
5 strict pull-ups
10 wall balls
5 strict toes-to-bar or controlled hanging knee raises
10 alternating reverse lunges w/wall ball on shoulder
+
5:00-10:00 mobility work – coach-led

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