Squat & pull strength + couplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 front squats
5 strict pronated CTB pull-ups – add load/assistance as needed to make each tough be full ROM
+
For time w/10:00 cap:
250′ Farmer’s walk, tough
50 wall balls
500′ Farmer’s walk
50 wall balls
250′ Farmer’s walk
+
5:00-10:00 coach-led mobility