2 rounds as warm-up
:20 bent-knee hollow hold or rock
5 prisoner Kang squats
5 scap pull-ups
+
a few minutes specific prep work for the chipper, get HR & breathing elevated before starting…
+
For time w/9:00 cap:
35 pull-ups or Australian CTB or CTB pull-ups
30 goblet squats (DB or KB) – heavy enough that unbroken is highly unlikely…
25 calories – your choice bike/row/ski
+
Every :60 for 12:00 (4 sets of each)
1st: 1-2 L Turkish get-ups, light/moderate & controlled
2nd: 1-2 R Turkish get-ups
3rd: 10 light band pull-aparts
+
5:00-10:00 coach-led mobility work