Squat & pull strength + chipper
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 back squats, 20X1
4-5 bent-over dual DB/KB rows
+
For time w/15:00 cap:
50 pull-ups or 15 muscle-ups (ring or bar)
1000′ shuttle run
75 wall balls
+
5:00-10:00 coach-led mobility