Squat & upper pull strength + couplet
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 22X1
4-6/side 3-point DB rows, 20X0
+
10-9-8-7-6-5-4-3-2-1 for time w/10:00 cap:
Toes-to-bar
Front squats, light up to 115/75 from the ground
+
5:00-10:00 coach-led mobility