Squat & upper pull strength + out & back chipper + lower leg accessories

3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
2 1 & 1/4 front squats
4-8 strict(-ish) toes-to-bar or hanging knee raises
+
For time w/10:00 cap:
100′ walking lunges, unweighted (unless you’re feeling frisky)
300′ heavy Farmer’s walk
600m row or equivalent bike/ski/run
300′ heavy Farmer’s walk
100′ walking lunges
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work