21.3/21.4

5 prisoner Kang squats
10 alternating toe touches from plank
:10-:15 relaxed hang from bar
+
21.3-specific warm-up:
10:00 to build to a light/moderate set of the complex – just want to establish the movement patterns
+
2 sets:
2 front squat
2 toes-to-bar/CTB/BMU
2 thrusters
:30 bike/row @ high enough effort to feel it in the legs
:30-:60 rest
+
21.3/21.4
+
5:00-10:00 coach-led mobility