Squat & pull strength + couplets
3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 overhead squats
3 strict supinated pull-ups – weight/assist as needed to make triples challenging but unbroken
+
For time w/10:00 cap:
3 rounds of [10 toes-to-bar + 10 front or overhead squats up to 135/95]
3:00 rest
3 rounds of [10 toes-to-bar + 10 alternating front rack reverse lunges]]
*your choice front or overhead squats for the first
*same weight for both couplets
+
5:00-10:00 coach-led mobility