Squat & upper pull strength/endurance + chipper

3 rounds as warm-up:
5 pull-ups
7 push-ups
9 air squats
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 back squats
1 strict supinated pull-up – weight or use band assistance as needed to ensure a tough, solid rep
+
For time w/12:00 cap:
40 toes-to-bar
80 dual DB @ sides (or sand bag or med ball on shoulder) walking lunges, moderate
40 calories – your choice row/ski/bike
+
5:00-10:00 coach-led mobility