Squat & upper pull strength + pull/single-leg couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 toes-to-bar or hanging knee raises
Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: 2-3/side 3-point DB rows – heavy!
For time w/9:00 cap:
3-6-9-and so on tough pull-ups – CTB, strict, chin-over, etc.
6-12-18-and so on alternating DB reverse lunges w/DBs @ shoulders or overhead OR alternating pistols if already proficient
*so add 3 reps to the pull-ups & 6 reps to the lunges each round
5:00-10:00 coach-led mobility