Squat & upper pull strength + chipper

2 rounds as warm-up:
5 pull-ups
10 push-ups
15 air squats
+
15:00 to build to both a heavy back single and weighted pull-ups max
+
For time w/12:00 cap:
100 dual DB or sand sand bag walking lunge steps
100/80 calories
+
5:00-10:00 coach-led mobility