2 rounds easy:
3 x (1 PVC passthrough + 1 PVC overhead squat @ 5050)
10/side very light band external rotations
10/side very light band internal rotations
:30 hollow rock
Every 2:30 for 15:00 (6 sets):
1 tough back or front squat, 40X0
+
Every 5:00 for 15:00 (3 sets):
250m row
20 air squats
15 pull-ups or toes-to-bar – your choice
+
5:00-10:00 mobility work – coach-led
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