3 rounds as warm-up:
5 ring rows or strict pull-ups
5 overhead squats w/band
10 hollow rock (each direction = 1)
Every :90 for 15:00 (5 sets of each):
1st: 3 overhead squats, 3311 – proper overhead positions is more important than full depth today,
2nd: :30 relaxed hang from bar or :05-:10/side single-arm active hang from bar
+
12:00 @ 70-80% effort – easily sustainable throughout:
4 alternating DB rows from plank
4 alternating reverse lunges w/DBs @ shoulders
4 DB front squats w/DBs @ shoulders
36 single-unders
+
5:00-10:00 coach-led mobility
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