3 rounds as warm-up:
3 prisoner air squats, 5050
:20 hollow rock
10 alternating toe touches from plank
Every 3:00 for 12:00 (4 sets):
3 back squats, 30X1 – build to a challenging final triple
12 alternating DB rows from plank, light/moderate & solid throughout
+
4 sets for total strict pull-up reps:
2:00 of (25’/side tough single-arm DB overhead walking lunges + max strict pull-ups in remaining time)
:60 rest
*25’ = from the rig to the wall, or at least that’s what we’re saying today
*band-assist pull-ups only if you won’t be able to get at least 10 total reps across the 4 sets
+
5:00-10:00 coach-led mobility
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