For load + for reps + for time
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
3-2-2-1-1 back squats; begin a set every 2:00
+
5:00 rest
+
AMRAP in 5:00 of [5 pull-ups + 10 wall balls]
+
5:00 rest
+
For time:
800m run or 1000m row or 800m ski erg or 2000m bike erg – something different than last week if you were here
+
5:00-10:00 coach-led mobility