3 rounds easy:
5 band passthroughs
5 band overhead squat, 2211
10 band pull-aparts
:30 plank on ground
*light band, either the orange or red
Every :90 for 15:00 (5 sets of each):
1st: 1 back squat, 22X1 – moderate & perfect for all sets/reps, final 2-3 sets can be tough as long as tempo & positions are spot on
2nd: 4-5 dual DB bent-over rows, 10X1
+
3 sets for total:
2:00 of (30 wall balls + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility
Post results to comments.