3 rounds as warm-up:
:30 relaxed hang from bar
3 x (1 prisoner air squat + 1/side prisoner alternating forward lunges + 1/side prisoner alternating reverse lunges)
10:00 to build to a challenging squat clean for the day
+
AMRAP in 5:00:
1 squat clean
2 alternating front rack reverse lunges
1 front squat
*select a challenging load that still allows for roughly 10 rounds w/solid mechanics throughout (particularly on the lunges), should feel more like a grind than a tough breathing piece
+
Every :60 for 10:00 (5 sets of each):
1st: 4-6 L-arm 3-point DB rows, 20X1
2nd: 4-6 R-arm 3-point DB rows, 20X1
+
5:00-10:00 coach-led mobility
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