Squat & pull strength + 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):
5 front squats
5-10 dual DB bent-over rows
+
5 rounds for time w/10:00 cap:
10 toes-to-bar
20 wall balls
40 double-unders
+
5:00-10:00 coach-led mobility