3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
3 pvc Kang squats
3 scap pull-ups
Every :60 for 10:00 (10 sets):
2 back squats @ 60-70% of best recent single (slight bump up from last couple weeks), 10X0 – emphasis remains on speed!
+
Every :60 for 10:00 (5 sets of each):
1st: 1-2 strict pronated pull-ups
2nd: 1-2 strict supinated pull-ups
+
AMRAP in 5:00:
5 toes-to-bar
10 goblet squats
20 double-unders
5:00-10:00 coach-led mobility
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