Squat & upper pull strength + couplet
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 20X1
4-8 strict pull-ups – weight, CTB, or band-assist as needed to make 4-8 unbroken & challenging each round
+
AMRAP in 7:00:
14 wall balls
100′ heavy Farmer’s walk or heavy bag/ball front rack carry (25′ out & back)
+
5:00-10:00 coach-led mobility