2 rounds easy:
3 x (1 PVC passthrough + 1 PVC overhead squat @ 5511)
15 very light band pull-aparts
:30 hollow rock
Every 2:30 for 15:00 (6 sets):
5 back squats, 22X1 – moderate & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on
+
5 sets for quality reps:
:60 strict pull-ups – use a band if your max unbroken when fresh is less than 5
:30 rest
:60 wall balls
:30 rst
+
5:00-10:00 mobility work – coach-led
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