Squat & upper pull strength/endurance + intervals

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
10 back squats, light & smooth
10 strict pronated pull-ups – use band assistance as needed to ensure 10 unbroken quality reps
+
For time w/10:00 cap:
80 double-unders
20 V ups
10 dual DB at sides walking lunges, tough!
:60 rest
60 double-unders
15 V ups
10 dual DB at sides walking lunges
:60 rest
40 double-unders
10 V ups
10 dual DB at sides walking lunges
+
5:00-10:00 coach-led mobility