Back squat & pull strength + triplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 3:00 for 15:00 (5 sets):
5 1 & 1/4 back squats
5 unbroken strict pronated pull-up – weight/assist as needed
+
10:00 @ sustainable effort:
10 toes-to-bar
10 dual DB alternating reverse lunges, tough
40 double-unders
+
5:00-10:00 coach-led mobility