Back squat & pull strength + chipper AMRAP
2 rounds as warm-up:
3 wall walks
10 band pull-aparts
20 walking lunge steps
+
Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
6-10 unbroken strict pull-ups – band-assist as needed to ensure quallity reps throughout
+
AMRAP in 10:00:
100/80 calories or 1200m run
max wall balls in remaining time
+
5:00-10:00 coach-led mobility