Squat & upper pull strength + chipper
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks or 2 mat lengths handstand walk
+
Every 3:00 for 15:00 (5 sets):
1 front squat
3 strict pronated pull-ups – weighted or assisted as needed
+
For time w/10:00 cap:
400m run
20 dual DB walking lunges
40 toes-to-bar
20 dual DB walking lunges
400m run
+
5:00-10:00 coach-led mobility