Squat strength + triplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks or 2 mat lengths handstand walk
+
Every 2:00 for 12:00 (6 sets):
2 front squats
+
3 rounds for time w/15:00 cap:
400m run
20 dual DB/KB lunges OR alternating pistols
15 toes-to-bar
*if you’re up for a challenge, make the 1st set of lunges at the sides, the 2nd at the shoulders, and 3rd overhead
+
5:00-10:00 coach-led mobility