Squat & upper pull strength + partner chipper
3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats, 2211
:20 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
1 1 & 1/4 front squat
2-3 strict pull-ups – weight or band-assist to make all sets challenging
+
For time w/a partner w/15:00 cap:
90 wall balls
90 row calories
90 wall balls
90 toes-to-bar
*partners trade off as desired throughout w/only 1 working at a time
+
5:00-10:00 coach-led mobility