For completion as warm-up:
10 tiny kip swings (hollow-to-arch)
15m bear crawl
15m walking lunges
10 medium kip swings
15 bear crawl
15m walking lunges
10 big kip swings
Every 2:30 for 15:00 (6 sets):
2-2-2-1-1-1 back squats – build to a tough (not necessarily true max) final single
+
For reps:
5:00 strict pull-ups
:60 rest
3:00 DB walking lunges, heavy DBs @ shoulders
:60 rest
:60 toes-to-bar
+
5:00-10:00 coach-led mobility
Post results to comments.
185-195-205 (2’s)
215-230-240.
Then went for 250 and got it! PR
124 (40# dumbbells)
40 pull ups
56 walking lunges
28 ttb