Squat & upper 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):
3-2-1-1-1 back squats, 20X1
3 strict supinated pull-ups – band-assist or load as needed to make all sets unbroken but challenging
+
For time w/10:00 cap:
35 wall balls
25 pull-ups
35 wall balls
25 toes-to-bar
35 wall balls
+
5:00-10:00 coach-led mobility