2 rounds:
1 min machine
10 walking lunges
15 air squats
20 glute bridge
:15 hang
100m run
EMOM 6
:10 iso pullup hold
:10 scap engaged hold
then..,
Unilateral strength
Complete 4 sets
8/8 SL lateral step up (goblet)
8/8 SA arm deadstop row
6-10 db press
then..,
EMOM 20
1: 2-4 wall walks
2: 45 du / 80 s
3: 12 box jumps
4: 100m run
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