Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach-led
AMRAP in 12:00:
6 strict pull-ups
9 hand-release push-ups
12 wall balls
+
4:00 rest
+
For time – athlete’s choice:
500m row
OR
400m run
OR
.5 mile Assault Bike
OR
400m ski erg
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Shoulder press, 3-3-3 @ 133-142-151, 21X1; 3:00 rest
B. Natural knee extension, 3 x 5, 5111; 2:00 rest
+
For movement quality, everything slow & controlled:
30m bear crawl (15m forward + 15m backward)
30m walking lunge
30m plate pinch carry, 45/hand
60m bear hug sandbag carry, middle bag
30m plate pinch carry
30m walking lunge
30m bear crawl