Squat & upper pull strength + triplets
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 20X1
1-2 strict pronated pull-ups – band-assist or load as needed to make all sets challenging
+
AMRAP in 10:00:
5 toes-to-bar
10 goblet squats
5 toes-to-bar
10 alternating goblet reverse lunges
OR
AMRAP in 10:00:
2 muscle-ups – your choice bar/ring
5/side pistols
10 V ups
+
5:00-10:00 coach-led mobility