2 rounds easy:
3 PVC overhead squats, 505
10/side very light band external rotations
10/side very light band internal rotations
:30 hollow rock

Every 3:00 for 15:00 (5 sets):
2 back or front squats, 40X1
+
Every 5:00 for 15:00 (3 sets):
300m row
35 air squats
40 double-unders
+
5:00-10:00 mobility work – coach-led

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