3 rounds as warm-up:
:15 bent hollow hold
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
6-8 (3-4/side) alternating front rack reverse lunges, moderate & controlled throuhgout
6-8 scap pull-ups
+
2 rounds for time:
20 toes-to-bar
30 wall balls
400m run (sub 400m row if raining)
+
5:00-10:00 coach-led mobility