3 rounds as warm-up:
5m penguin walk (on heels, toes up)
5m inchworm
5m duck walk
:05 chin-over-bar hold
:05 hold w/elbows @ 90 degrees
:05 dead hang
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Every 2:30 for 4 sets:
5-6 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held physically touching the abdomen for a full :01 at the top of each rep
*accumulate 5 overhead squats w/a band while resting, emphasis on improving range of motion and overhead position w/pauses in the hole each rep
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AMRAP in 8:00:
8 front squats (from the ground), up to 115/75
8 toes-to-bar
8 alternating reverse front rack lunges
8 pull-ups
*use DBs if front rack flexibility is a limiter the barbell
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5:00-10:00 coach-led mobility work
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