3 rounds as warm-up:
3 inchworms, slow & controlled walking hands out as far as possible each time
10 cossack squats
3 v-ups
:10 hollow rock
:10 hollow hold
Every :90 for 12:00 (4 sets of each):
1st: 6-8 goblet squats, 22X1
2nd: 2.2.2 strict pull-ups – adjust grip from wide to normal to narrow every 2 reps, add weight if these are relatively easy
+
6 rounds for time w/12:00 cap:
15m DB walking lunges w/DB @ shoulders
10 alternating 1-arm DB rows from plank (each arm = 1, so 5/arm each round)
*same weight for both movements, should be tough for at least 1 of the 2
+
5:00-10:00 coach-led mobility work
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