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):
1 front squat
3-5/side 3-point DB rows
+
5 sets:
2:00 of [run to 1st pole and back + 10 wall balls + max in remaining time strict pull-ups]
:60 rest
*if raining sub 200m row, 200m ski, 400m bike erg, or .3 mile Echo Bike
+
5:00-10:00 coach-led mobility