2 rounds as warm-up:
5 hand-release push-ups w/:01 pause @ top
10 bent hollow rocks
20 prisoner box step-ups

Every 3:00 for 5 sets:
5-4-3-2-1 front squats – all sets moderate for the reps
10 light/moderate band pull-aparts
+
3 sets for total wall balls:
2:00 of (300/250m row + wall balls in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility

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