3 rounds as warm-up:
5 ring rows or strict pull-ups
5 overhead squats w/band or pvc
5 v-ups
Every :90 for 15:00 (5 sets of each):
1st: 2-3 back squats @ 65-75% of best recent singles (same loading as last week), 10X0 – emphasis remains on speed
2nd: 4-6 dual DB bent rows
+
12:00 @ 80% effort – still sustainable throughout:
8 strict pull-ups
8 alternating reverse lunges w/DBs @ shoulders
8 DB front squats w/DBs @ shoulders
24/16 calories – your choice
+
5:00-10:00 mobility work – coach-led
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