Squat & upper pull strength + FW/SL couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 overhead squats, 4011
2nd: 2-3 unbroken weighted strict pull-ups (band-assist only if needed to get at least 2 each round)
+
AMRAP in 10:00:
1 lap heavy Farmer’s walk
10-20-30-40 and so on alternating prisoner box step-ups OR alternating pistols if proficient
*so 1/10, 1/20, 1/30, and so on adding 10 step-ups/pistols each round
+
5:00-10:00 coach-led mobility