Barbell tech & scap strength + sustainable mixed modal (you know, CrossFit)
3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
+
Every 2:30 for 15:00 (6 sets):
2 squat snatches or 2 overhead squats
*keep everything moderate & solid, get in :15-:30 relaxed hang during rest
+
12:00 @ 80-90% effort – sustainable throughout:
8 toes-to-bar
24 double-unders (or a smaller number that’s achievable in less than :30)
12 wall balls
24 double-unders
+
optional 5:00-10:00 coach-led mobility