Overhead squat & scap stength + TTB/lunge/DU EMOM
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
:10-:20 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 overhead squat – build to a max for the day
3-6 scap pull-ups OR 2-3 weighted strict pull-ups
+
Every :60 for 15:00 (5 sets of each):
1st: 6-12 toes-to-bar or 3-6 bar muscle-ups – goal is unbroken
2nd: 24′ (2 mats lengths out & back) walking lunges, dual DBs at shoulders
3rd: 48 double-unders or :30 double-under practice
+
5:00-10:00 coach-led mobility