Squat & pull strength + couplet
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):
3 overhead squats
6 dual DB bent-over rows
+
For time w/10:00 cap:
15-21-27 front squats, light/moderate up to 95/65 from the ground (full squat clean counts as 1st rep)
27-21-15 toes-to-bar (or 9-7-5 bar muscle-ups)
*so 15/27, 21/21, 27/15
*emphasis on full ROM @ top each front squat and a smart toes-to-bar strategy that will be sustainable throughout
+
5:00-10:00 coach-led mobility