Squat & pull strength + couplet
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 30X1
6/side 3-point DB rows
+
21-15-9 for time w/7:00 cap:
Pull-ups (CTB if proficient enough to have a shot at finishing under the cap)
Dual DB squats
+
5:00-10:00 coach-led mobility