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):
2 back squats, 40X1
3-5 bent-over dual DB rows
+
AMRAP in 10:00:
5 pull-ups
10 wall balls
20 double-unders
OR
AMRAP in 10:00:
10 CTB pull-ups
20 alternating pistols
40 double-unders
+
5:00-10:00 coach-led mobility