Single-leg & upper pull strength + AMRAP
2 rounds as warm-up:
5 toes-to-bar
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets of each):
5 overhead squats or front squats, 30X1
5 strict pronated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
AMRAP in 7:00:
2 alternating DB rows from plank
2 alternating DB reverse lunges
4/4
6/6
and so on…
*same DBs for both movements
+
5:00-10:00 coach-led mobility