3 sets as warm-up:
:20 relaxed hang from bar
10 light Russian kettlebell swings
5 light KB goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 10 alternating barbell front rack reverse lunges
2nd: 5-10 unbroken strict pull-ups (band assist as needed to ensure at least 5)
+
4 rounds for time w/10:00 cap:
15 heavy DB/KB goblet squats
15 calories – your choice
OR
For time w/10:00 cap:
1-2-3-4-5-6-7-8-9-10 dual DB squats, moderate/heavy DBs @ shoulders
25 double-unders
+
5:00-10:00 coach-led mobility