Squat & pull strength + triplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3 front squats
4-5/side 3-point DB rows
+
6 rounds for time w/a partner and 15:00 cap:
15 toes-to-bar
20 dual DB on shoulders walking lunges
50 double-unders or 100 single-unders
*partners trade off completed rounds so each do 3
+
5:00-10:00 coach-led mobility