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):
5 back squats, 30X1
5 dual KB or DB bent-over rows
+
For time w/7:00 cap:
45 wall balls
45 toes-to-bar
45 wall balls
+
5:00-10:00 coach-led mobility