SL/SA strength + intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 12:00 (4 sets):
8-10 walking lunge steps – load w/single DB/KB held any way, or med ball or sand bag on the shoulder
8-10 alternating DB rows from plank
+
4 sets for total calories:
3:00 of [21 wall balls + 12 pull-ups + max shuttle runs in remaining time (every turnaround = 1 rep)]
:60 rest
*CTB or 6 muscle-ups for the pull-ups if you think you’ll still have time to get a few shuttle runs each round
+
4 sets:
16 bicep movement of choice
4/side plank clamshells
OR
mobility work