Weightlifting & scap strength + GMW intervals + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets):
3 overhead squats
:30 relaxed hang from bar or :10-:20 chin-over-bar hold
+
3 sets for total calories:
3:00 of [15 pull-ups + 300′ shuttle run + max in remaining time wall balls]
:60 rest
+
3 sets:
6-8/side band Pallof press
:10-:20/side star plank
OR
mobility work