10:00 as warm-up:
3:00 AirDyne easy w/:10 high-effort seconds @ the end of each minute
Dynamic hip & shoulder mobility of choice (emphasize squat & overhead position)
Skin-the-cat or toes-through-rings practice
A1. High-bar back squat, deep, 6-4-6-4-6, 20X1; 2:00 rest
A2. Weighted pull-ups, 5 x 2-3, 22X0; 2:00 rest
75/50 (m/f) AirDyne calories
Post loads, time, and notes to comments.