4 sets as warm-up:
1/side Turkish get-up + windmill, 3011
10 band pull-aparts
Every :90 for 15:00 (5 sets of each):
1st: 8 steps double DB or KB front rack walking lunges
2nd: 8 alternating DB rows from plank
*these do not have to be the same loads
+
AMRAP in 12:00:
12 wall balls
8 pull-ups
*run 400m every 4:00, including to start
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: we will be closed this Saturday 06.30 from 1000-1200 (outdoor rig will still be available for use, though) as we host Dr. Rob Balza for a shoulder health clinic – the clinic is free but limited to 20 participants, if you’re interested check our latest newsletter for more information and a registration link