SL & scap strength + couplet + 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):
12 steps dual DB or sand bag or med ball (held any way) walking lunges
:10-:30 active hang from bar (top of scap pull-up) or :10-:30 chin-over-bar hold
+
3 rounds for time w/12:00 cap
500m row or equivalent
20 pull-ups
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work