SL & scap strength + just a couple AMRAP testers + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 wall balls w/a pause in the hole
+
Every 3:00 for 15:00 (5 sets):
6-8 light/moderate alternating barbell front rack reverse lunges
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold or 1-2 pull-overs
+
For total reps:
5:00 strict pronated pull-ups – only band-assist if you think you’ll get less than 10 total reps unassisted
:60 rest
5:00 box jumps w/step-down, 24/20
+
3 sets:
16 band pull-aparts
4-8/side plank clamshell\s
OR
mobility work