SL/SA strength + triplet + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 12:00 (4 sets):
4-5/side rear foot elevated split squats, 30X0
4-5/side 3-point DB rows, 10X0
+
AMRAP in 10:00:
400′ shuttle run
10 wall balls
10 toes-to-bar
10 wall balls
+
3-5 sets:
10-14 bicep movement of choice
5/side plank clamshells
OR
mobility work
