Single-leg & upper pull strength + squat/pull 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 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats – build to a heavy (max?) final rep
4-5/side 3-point DB rows, heavy!
+
For time w/12:00 cap:
30 air squats
30 pull-ups
30 air squats
30 toes-to-bar
30 air squats
30 calories
+
3-5 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