Squat & pull strength + pull/lunge couplet
2 rounds as warm-up:
12 pvc passthroughs
6 pvc overhead squats, 2211
6 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats, 22X1
2-3 strict supinated pull-ups (weighted or band-assisted as needed to make 2-3 challenging)
+
AMRAP in 7:00:
14 alternating DB rows from plank
14 prisoner walking lunges (7 steps out & back) or 14 alternating pistols if you’re already proficient w/those
+
5:00-10:00 coach-led mobility