Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4 back squats, light/moderate & smooth
2 strict pronated pull-ups – weight or use band assistance as needed to ensure 2 unbroken, tough reps
+
For time w/10:00 cap:
25 dual DB squats
50 toes-to-bar
75′ dual DB at sides walking lunges
*same weight for both DB movements
+
5:00-10:00 coach-led mobility