Squat & upper pull strength + couplet
3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
2-2-1-1-1 1 & 1/4 front squats
4-8 strict pull-ups – can load/assist as needed to ensure accumulation of 4-8 solid, unbroken reps each set
+
2 rounds for time w/12:00 cap:
21 dual DB squats
42 calories
+
5:00-10:00 coach-led mobility