3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Back squat, 3 x 5-6, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 3 x 6-8, 20X2 – set up bar at a height that makes 6-8 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
AMRAP in 7:00:
2 alternating DB forward lunges
2 alternating DB reverse lunges
2 DB front squats
10 toes-to-bar
4 alternating DB forward lunges
4 alternating DB reverse lunges
4 DB front squats
10 toes-to-bar
6 alternating DB forward lunges
6 alternating DB reverse lunges
6 DB front squats
10 toes-to-bar
and so on…
+
5:00-10:00 coach-led mobility work
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