Squat & upper pull strength + DB couplet
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):
2 front squats, 20X1
4-8 unbroken strict CTB pull-ups – band-assist as needed
+
AMRAP in 10:00:
200m ski erg or 250m row or 500m bike erg
10 dual DB squat cleans
+
5:00-10:00 coach-led mobility