3 sets as warm-up:
5 push-ups, 2021
15 light band pull-aparts
:15 passive hang from bar
Every 2:30 for 10:00 (4 sets):
3 back squats, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
+
Every :60 for 15:00 (5 sets of each):
1st: 10-15 wall balls – I promise your legs will feel better after squatting a bit more today!
2nd: max unbroken strict pull-ups
3rd: :30 row @ moderate effort
+
5:00-10:00 coach-led mobility work
Post results to comments.