Squat & pull strength + lunge/run AMRAP
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
6-12 unbroken strict (ideally CTB) pull-ups – band-assist as needed
+
AMRAP in 10:00:
200m run or 200m ski erg or 250m row or 1000m bike
20 dual DB walking lunges – your choice side, shoulders, overhead
+
5:00-10:00 coach-led mobility