3 rounds as warm-up:
:20 arrested superman
:20 hollow hold
10 wall balls w/:01 pause in the hole
Every :90 for 12:00 (4 sets of each):
1st: 6-8 back squats, 10X1 @ moderate weight you can move w/speed throughout
2nd: 6/side 3-point DB rows, 10X0
+
For time:
40 thrusters, 45/35 (don’t drop the empty bar!)
40 toes-to-bar
400m run
+
5:00-10:00 coach-led mobility work
Post results to comments.