Squat & upper pull strength + partner couplet
2 rounds as warm-up:
12 pvc passthroughs
6 pvc overhead squats, 2211
6 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-4 front squats, 22X1
1-2 strict supinated pull-ups (weighted or band-assisted as needed to make 1-2 challenging)
+
For time w/a partner w/15:00 cap:
120 wall balls
1200m run or 120 row calories
*partners trade of every 20 wall balls and 200m run (or every 20 row calories if opting for the row)
+
5:00-10:00 coach-led mobility