SL/SA strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
8-10 light alternating reverse lunges w/barbell on back
4-5/side 3-point DB/KB rows
+
For time w/12:00 cap:
48 wall balls
32 toes-to-bar
16 shuttle runs (1 = 25′ out & back)
24 wall balls
16 toes-to-bar
8 shuttle runs (1 = 25′ out & back)
+
5:00-10:00 coach-led mobility