3 sets as warm-up:
:20 hollow hold
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
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Every :90 for 15:00 (5 sets of each):
1st: 5 front squats (from ground or rack), 30X1
2nd: 5 scap pull-ups or 5 strict pull-ups
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AMRAP in 8:00:
8 DB reverse lunges w/DB @ shoulders
8 alternating DB rows from plank
8 sit-ups w/fingertips on temples throughout
*same pair of DB throughout, select a load that makes at least one of the movements challenging
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5:00-10:00 coach-led mobility
notes: full squat clean does not count as 1st FS rep today as there is a tempo from all 5… if 5 strict pull-ups is easy attempt CTB for all sets/reps… if the lunges end up being the relatively easy movement in the AMRAP and you have solid overhead mobility, make these dual DB overhead reverse lunges