Squat strength + triplet
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 back squats, 20X1
+
3 rounds for time w/15:00 cap:
40/30 row calories
30 wall balls
20 pull-ups
OR
3 rounds for time w/15:00 cap:
10 muscle-ups – bar or ring
30 alternating pistols
500m row
+
5:00-10:00 coach-led mobility