Back squat & scap strength + mixed modal
2 rounds as warm-up:
3 wall walks
10 band pull-aparts
10 prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (6 sets):
3 back squats, 40X1
3-6 slow & controlled scap pull-ups
+
12:00 @ 85% effort – sustainable throughout;
10 toes-to-bar
20 wall balls
40 double-unders
+
5:00-10:00 coach-led mobility