Single-leg & single-arm 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 alternating DB bent-over rows
+
For time w/7:00 cap:
45 pull-ups or CTB pull-ups or 25 muscle-ups
45 dual DB thrusters
+
5:00-10:00 coach-led mobility