For completion as warm-up:
2:00 easy row/bike/run
+
2 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
5m forward duck walk
5m backward duck walk
*straight elbows throughout on both scap movements
Every :90 for 12:00 (3 sets of each):
1st: 6-8 L DB rear foot elevated split squats, 30X0
2nd: 6-8 R DB rear foot elevated split squats, 30X0
+
Every :60 for 15:00 (3 sets of each):
1st: :30 strict pull-ups – use band assistance to allow for at least 5 reps each set
2nd: :30 barbell thrusters, 45/33 – goal is controlled/steady movement throughout the entire :30 each set
3rd: :30 bike/row @ moderate effort
+
5:00-10:00 coach-led mobility
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