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):
3-5 back squats, 40X1
1 strict supinated pull-up – band-assist or load as needed to make all reps challenging
+
For time w/10:00 cap:
50 wall balls
25 pull-ups
50 wall balls
25 toes-to-bar
+
5:00-10:00 coach-led mobility