Squat & upper pull strength + interval AMRAPs
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-4 back squats
4-6 dual DB/KB bent-over rows
+
5 rounds for total wall ball reps:
2:00 of [20/16 calories + wall balls in remaining time]
*no set break again between 2:00 rounds, so this will be 10:00 total
+
5:00-10:00 coach-led mobility