Front squat & pull strength + couplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
2 front squats
4-6/side 3-point DB rows
+
3 rounds for time w/12:00 cap:
500m row
30 alternating prisoner box step-ups
+
5:00-10:00 coach-led mobility