3 rounds as warm-up:
5m duck walk
5m penguin walk (on heels, toes up)
:05-:10/side 1-arm hang from bar
10 alternating single-leg hip hinges
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Every 2:30 for 4 sets:
6-8 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held actually touching the abdomen for a full :01 at the top
*accumulate 5-10 overhead squats w/a band while resting, emphasis on improving range of motion and overhead position
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3 rounds for even reps:
4:00 of [4 strict pull-ups + 8 goblet squats + 4 strict toes-to-bar (or v-ups) + 8 alternating reverse goblet lunges]
:60 rest
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5:00-10:00 mobility work – coach-led
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