ANOTHER long AMRAP + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
AMRAP in 30:00:
500m row or equivalent
10 toes-to-bar or 5 bar muscle-ups
20 steps walking lunges w/wall ball or sand bag held any way
50 double-unders or 100 single-unders
+
3-5 sets:
10-15 light DB delt raises
10 alteranting single-leg V ups
OR
mobility work