Front squat & pull strength + E3O3
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):
3 front squats
6/side 3-point DB rows
+
Every 3:00 for 15:00 (5 sets):
5-10 toes-to-bar
10-15 wall balls
200m run
*should have at least :60 rest each round, adjust reps/run if needed
+
5:00-10:00 coach-led mobility