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):
6-8 alternating barbell front rack reverse lunges
3-4/side 3-point DB rows, 3010
+
Every 4:00 for 16:00 (2 rounds of each):
1st: 20 thrusters + 20 pull-ups
2nd: 400m run hard!
*adjust loading and pull variation to allow for :60-2:00 of rest on the in-gym work
OR
Every 4:00 for 16:00 (2 rounds of each):
1st: 10 squat cleans + 10 muscle-ups
2nd: 400m run hard!
+
4 sets:
8-10 bicep movement of choice
4-5/side plank clamshells
OR
mobility work