Squat & upper pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
3 strict pronated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
For time w/10:00 cap:
45 toes-to-bar
90 goblet walking lunges
45 calories – your choice
+
5:00-10:00 coach-led mobility