Front squat & scap stength + TTB/DU & lunge/DU intervals
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 :90 for 15:00 (5 sets of each):
1st: 2 front squats, 30X1
2nd: 2-4 strict pull-ups – band assist or weighted to allow for challenging reps in that range
+
Every :90 for 15:00 (5 sets of each):
1st: 6-12 toes-to-bar (or 3-6 bar muscle-ups) + 12-36 double-unders
2nd: 24′ (2 mats lengths out & back) walking lunges w/dual DBs at shoulders + 12-36 double-unders
*goal is all movements unbroken and each couplet completed in roughly :45, getting in a bit of DU practice while fatigued
+
5:00-10:00 coach-led mobility