3 rounds easy:
3 goblet squat curl to halo
3 slow & controlled inchworms
Every :60 for 10:00 (10 sets):
3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should no be challenging from a loading standpoint, emphasis is on solid positions and speed of the concentric)
+
AMRAP in 6:00
1 DB squats or KB goblet squat, tough
1 toes-to-bar
2 DB squats
2 toes-to-bar
3 DB squats
3 toes-to-bar
And so on, add 1 rep each round…
+
Every :60 for 10:00 (5 sets of each):
1st: 3-5 L 3-point DB rows, 20X1
2nd: 3-5 R 3-point DB rows, 20X1
+
5:00-10:00 coach-led mobility
Post results to comments.