Squat & pull strength + 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, 40X1
4-6 bent-over dual DB rows
+
AMRAP in 10:00:
5 pull-ups
10 single-arm DB overhead walking lunges
20 double-unders
OR
AMRAP in 10:00:
8 CTB pull-ups
12 dual DB overhead walking lunges
24 double-unders
+
5:00-10:00 coach-led mobility