Back squat & pull stength + squat/pull couplet EMOM
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
10 alternating toe touches from plank
:10-:20 relaxed hang from bar
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Every :90 for 15:00 (5 sets of each):
1st: 3 back squats, 20X1 – building to a tough final set
2nd: 1-2 strict pull-ups – band assist, CTB, and/or weighted to allow for tough reps in that range
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Every :90 for 15:00 (5 sets of each):
1st: 8 alternating single DB box step-ups + 6 toes-to-bar (or 3 bar muscle-ups)
2nd: 8 single DB squats + 6 toes-to-bar (or 3 bar muscle-ups)
*goal is completion of each couplet in roughly :45
*DB can be held in any fashion for the squats as long as only 1 hand is touching it
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5:00-10:00 coach-led mobility