Squat & pull strength + chipper
2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating barbell reverse lunges – your choice overhead/front/back
6-8 dual DB bent-over rows
+
For time w/10:00 cap:
45 front squats, light/moderate up to 95/65 from the ground (full squat clean counts as 1st rep)
45 pull-ups (21 bar muscle-ups)
+
5:00-10:00 coach-led mobility