SL & SA strength + repeats + 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 alternating barbell front rack reverse lunges
4-5/side 3-point DB rows, 3010
+
Every 5:00 for 3 sets:
12 dual DB thrusters
16 pull-ups or toes-to-bar or 8 bar muscle-ups
400m run or equivalent
*adjust DB load and pull difficulty variation to allow for :60-:90 rest each round
+
4 sets:
12-16 bicep movement of choice
3-4/side plank clamshells
OR
mobility work