Capacity

Warm-up
3 rounds
1:00 ski erg or row
10-15 half kneeling band Tspine  pullaparts L + R
10-15 Single leg RDLs L + R
20-30 frog pumps

Prep: Wallball or Thruster prep

Push pull is a challenging combo bc there is no interference and should allow for some intensity. Try to pick loads and variations that will allow for 15-25 reps of wallballs/ thrusters each set and 8-12 pullups.