3 rounds easy:
10 band passthroughs
5 prisoner Kang squats
3 inchworms
Every 3:00 for 4 sets:
5 back squats – moderate & perfect for all sets/reps, final 1-2 sets can be tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, passthroughs, dead hang to inverted, etc.)
+
5 rounds for time w/12:00 cap:
10 pull-ups
20 alternating reverse lunges w/DBs @ shoulders, moderate
+
5:00-10:00 coach-led mobility
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