2 rounds easy:
5 PVC passthrough
5 PVC overhead squat, 2211
10 very light band pull-aparts
:20 hollow rock

Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1 – moderate & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on
+
Every :90 for 15:00 (5 sets of each):
1st: 15m tough DB @ shoulders walking lunges
2nd: :60 strict pull-ups OR perfect & tough ring rows
+
5:00-10:00 mobility work – coach-led

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