2 rounds easy:
:30 bent hollow hold
5 scap pull-ups
5 scap push-ups
15m walking lunges

3 rounds for total calories:
2:00 of (10 pull-ups + 15 DB squats + max calories in remaining time)
2:00 rest
+
3 sets not for time:
20 band pull-aparts
20/side 1-arm tricep band pressdowns, light & fast
30 med ball Russian twists on ground
*rest as needed throughout to ensure quality work
+
5:00-10:00 mobility work – coach-led

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