Squat & upper pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 back squats
2-2-1-1-1 strict supinated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
For time w/12:00 cap:
10 toes-to-bar
20 goblet walking lunge steps, light KB/DB
30 double-unders
15/30/45
20/40/60
+
5:00-10:00 coach-led mobility