Single-leg & pull strength + partner triplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
6 alternating barbell on back reverse lunges, slow & controlled, think :04 descent each rep
1 strict supinated pull-up (add weight or band assistance to make each set challenging)
+
AMRAP in 15:00 w/a partner::
9 toes-to-bar
9 toes-to-bar
15 wall balls
15 wall balls
run to 2nd pole & back
*partners trade off completed movements (so P1 does 9 toes-to-bar, P2 does 9 toes-to-bar, P1 does 15 wall balls, and so on…)
+
5:00-10:00 coach-led mobility