Squat & upper pull strength + chipper
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):
3-4 back squats, 40X1
1-2 strict pull-ups – weight, CTB, or band-assist as needed to make them challenging but solid each round
+
For time w/9:00 cap:
45 wall balls
45 pull-ups (CTB if you think you’d still have a shot to finish under the cap!)
45 wall balls
+
5:00-10:00 coach-led mobility