Weightlifting & upper pull strength + triplet
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
5 front squats or 5 overhead squats (from the ground, so a clean to start)
5 strict pull-ups – weight or band-assist as needed
+
AMRAP in 7:00:
3 rounds of [14 toes-to-bar + 14 alternating front rack reverse lunges]
max in remaining time calories
*up to 115/75 on the lunges
OR
3 rounds of [7 bar muscle-ups + 28 alternating pistols]
max in remaining time calories
+
5:00-10:00 coach-led mobility