2 sets as warm-up:
15m unweighted walk lunge
10 alternating toe touches from plank
15m bear crawl
:30 bottom of squat hold
Every :60 for 16:00 (4 sets of each):
1st: 5 L reverse lunges
2nd: 5 L DB chainsaw rows
3rd: 5 R reverse lunges
4th 5 R DB chainsaw rows
*moderate loads you can move perfectly on the lunges, bar on back this week
+
3 sets for reps:
:90 strict pull-ups
:60 thrusters, moderate up to 115/75
:30 double-unders
:60 rest
*if no strict pull-ups add band assistance that allows for 4-6 unbroken reps when fresh
+
5:00-10:00 coach-led mobility
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