Weightlifting & scap strength + couplets + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
2 overhead squats
:30 relaxed hang from bar or :10-:20 chin-over-bar hold
+
For total time:
21 toes-to-bar
27/21 calories
2:00 rest
39 wall balls
21 toes-to-bar
2:00 rest
27/21 calories
39 wall balls
+
3 sets:
5-10/side band Pallof press
:15-:30/side star plank
OR
mobility work