2 rounds as warm-up:
15m bear crawl
15m walking lunges w/reach overhead
5/side DB crossbody deadlifts
Every 2:00 for 16:00 (8 sets):
10-20 double-unders or 30 single-unders
1 squat clean
*goal is to build to a moderate/tough single by the end of the 8 sets
+
2 rounds for time:
30 alternating DB reverse lunges (DBs @ shoulders)
20 CTB pull-ups or 10/5 ring or bar muscle-ups or 20 alternating DB rows from plank if no pull-ups (same weight used for lunges)
+
5:00-10:00 coach-led mobility work
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