Squat & upper pull strength + E3O3

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats
3 strict pronated pull-ups (add weight or band assistance to make each set unbroken and moderately challenging)
+
Every 3:00 for 15:00 (5 sets):
2:00 of [10 toes-to-bar + 10 moderate DB alternating reverse lunges (or pistols if proficient) + calories is remaining time] *your choice bike/row/ski
+
5:00-10:00 coach-led mobility