3 sets as warm-up:
3 slow inchworms
3 slow v-ups
3/side 1-arm DB hang clean & jerk
20 alternating hip hinges
Every 2:00 for 5 sets:
5 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held physically touching the abdomen for a full :01 at the top of each rep
*accumulate 5 overhead squats w/a band while resting, emphasis on improving range of motion and overhead position w/a :02 pause in the hole each rep
AMRAP in 10:00:
10 CTB pull-ups
20 wall balls
*or select a challenging upper body pull that will allow for rounds to be completed in roughly 2-3 minutes – muscle-ups, band-assisted pull-ups, chin-over-bar pull-ups, etc.
5:00-10:00 mobility work – coach-led
Post results to comments.