Mobility: Shoulder band distractions (external rotation, then holding behind back, and then band into shoulder joint)
Skill/Strength for 10 minutes: 10/10 Turkish Get-ups with a full two count pause at each position
Clock is set for 20:00 – counting up
- Buy in: Run one mile for time
Then complete time on clock as an AMRAP of:
- 10 Toes to bar
- 10 Goblet squat (24/16k)
- 10 Box jump (24/20”)
Finisher (if time allows): Dynamax ball wheel
