Spend 2 minutes in Z1, then
15 push-ups w/2 shoulder taps @ top
10 hollow rocks
:15 HS hold
10 KB SDHP
Lax ball smash and banded shoulder mobility
A1. Strict press – 3.2.1 wave format
A2. Weighted pull-ups – complete 2 sets of 3 to 8 between each eave
*Add weight after each wave. So you’ll be doing 6 sets of weighted pull-ups total.
Sprints here, so scale the movements to the hardest progression. Make sure you can move through these quickly.
Spend 5 minutes with a focus on recovery. Cool down run, stretch, roll out. Something.