GWM intervals + accessory

2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
5 wall walks
10 deadlifts OR 10 sandbag to/over shoulder
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is smooth/quick/efficient wall walks, moderate loading on the DLs, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
9-12 band curls
9-12 band tricep pressdowns
OR
mobility work