For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
15m bear crawl forward
15m bear crawl backward
5 medium kip swings + 5 big kip swings
15m walking lunge forward
15m walking lunge backward
5 big kip swings + 5 pull-ups (or just 10 big kip swings)
Every :60 for 10:00 (10 sets):
3 back squats @ 60-70% of max (no heavier than last week’s loading), 10X0 – intent remains speed throughout
+
6 rounds for time:
10 alternating DB rows from plank
15m dual DB @ shoulders walking lunges
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 165 for all 10.
B. 6:45 w 40# dumbbells (this was rough!)