Back squat & pull strength + E90O90 (pull & squat accumulation)
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):
2 back squats
2 unbroken strict supinated CTB pull-ups – weight/assist as needed
+
Every :90 for 15:00 (5 sets of each):
1st: 6 wall balls + 6 pull-ups + 6 wall balls
3rd: 6 wall balls + 6 toes-to-bar + 6 wall balls
*can sub 3-6 bar muscle-ups for either interval’s pulling movement if you’re already proficient
+
5:00-10:00 coach-led mobility