Squat EMOM + pull/cyclical intervals
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
5 scap pull-ups
+
Every :60 for 10:00 (10 sets):
3 front or back squats, light/moderate, 10X0
+
Every 3:00 for 15:00 (5 sets):
5-10 pull-ups – any variation
250m row or .5 mile Echo Bike or 500m bike erg or 200m run @ easy effort
OR
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
250m row or .5 mile Echo Bike or 500m bike erg or 200m run @ easy effort
+
5:00-10:00 coach-led mobility