Squat & pull strength + partner couplet
3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 front squats, 40X1
2-3 strict pronated pull-ups (weighted or band-assisted as needed to make 2-3 challenging)
+
For time w/a partner
1000m run
5 down & back the width of the gym walking lunges, single DB held any way
*partners trade off every 200m & 1 length of the gym (so like last week, 1 partner will complete 600m and 2 down & backs while the other will complete 400m and 3 down & backs)
+
5:00-10:00 coach-led mobility