Squat & scap strength + AMRAP + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 scap pull-ups or hollow-arch swings
+
Every 3:00 for 15:00 (5 sets):
3 front or overhead squats – your choice
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold or 1-2 pull-overs
+
AMRAP in 8:00:
25 toes-to-bar
50′ single-arm DB overhead walking lunges
50/40 calories
50′ single-arm DB overhead walking lunges
max in remaining time toes-to-bar
+
3 sets:
12 band pull-aparts
6/side plank clamshells
OR
mobility work