For completion as warm-up:
10 tiny kip swings (hollow-to-arch)
15m bear crawl forward
15m bear crawl backward
10 medium kip swings
15m walking lunge forward
15m walking lunge backward
10 big kip swings

Every :90 for 12:00 (8 sets):
3 back squats @ 55-65% of max (a bit heavier than last Tuesday), 10X0 – intent is speed throughout
+
3 rounds for time w/12:00 cap:
12 strict pull-ups
21 wall balls
400m run or 30/21 Assault/Echo Bike calories
+
5:00-10:00 coach-led mobility

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