2 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
10/side very light band external rotations
10/side very light band internal rotations
:20 hollow rock
Every 3:00 for 15:00 (5 sets):
3 back squats, 4010
+
12:00 @ moderate effort – emphasis on quality reps/movement @ steady pace, treat as active recovery & movement practice:
12 wall balls
25’ lunge to rig w/ball on shoulder
12 pull-ups
25’ lunge to wall w/ball on shoulder
+
5:00-10:00 mobility work – coach-led
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