For completion as warm-up:
2:00 easy row/bike/run
+
2 sets:
5 strict pull-ups OR 1 pull-up negative w/:05-:10 even descent
5/side 1-arm DB thrusters, 12X1
Every :60 for 16:00 (4 sets of each):
1st: 5 L front rack reverse lunges
2nd: 5 L bent-over DB row, 20X0
3rd: 5 R front rack reverse lunges
4th 5 R bent-over DB row, 20X0
+
For time w/12:00 cap:
50 thrusters, 45/35
400m run
30 toes-to-bar
5:00-10:00 mobility work – coach-led
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