Back squat & upper pull strength + E90O90
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
5 back squats
3 unbroken strict supinated pull-ups – weight/assist as needed
+
Every :90 for 15:00 (5 sets of each):
1st: 5-10 pull-ups (or 3-6 muscle-ups) + 10 wall balls
2nd: 10 med ball sit-ups + 10 wall balls
+
5:00-10:00 coach-led mobility