2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups from forearms)
Every :60 for 10:00 (5 sets of each):
1st: 3 hang power cleans from just below the knees
2nd: 3 wall walks or :30 front leaning rest (rings or floor)
+
5 rounds:
:40 wall sit @ or just above parallel
:20 rest
:40 push-ups, 2111 if possible otherwise be as perfect & controlled throughout
:20 rest
:40 double-unders
:20 rest
+
5:00-10:00 coach-led mobility work
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