SL/SA squat & pull strength + chipper + accessory
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
4-6 alternating barbell on back reverse lunges
4-6 alternating bent-over KB or DB rows
+
For time w/10:00 cap:
800m run
60 air squats
40 pull-ups
OR
For time w/10:00 cap:
800m run
40 alternating pistols
20 bar muscle-ups
+
3 sets:
10-20 glute bridges
10-20 V ups