Hinge & pull strength + chipper
3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 thrusters – from the ground
3-4/side 3-point DB rows
+
For time w/7:00 cap:
50 wall balls
750m row
100 double-unders
+
5:00-10:00 coach-led mobility