Squat & upper pull strength/endurance + chipper
3 rounds as warm-up:
4 pull-ups
6 push-ups
8 air squats
+
Every 3:00 for 15:00 (5 sets):
4-4-4-4-4 back squats
2 strict pronated pull-ups – weight or use band assistance as needed to ensure 4 unbroken, tough reps
+
For time w/10:00 cap:
25 toes-to-bar
50′ dual DB at sides (or sand bag or med ball on shoulder) walking lunges, moderate
500m row or equivalent
50′ dual DB @ sides (or sand bag or med ball on shoulder) walking lunges
25 toes-to-bar
+
5:00-10:00 coach-led mobility