MGW 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):
run to 4th pole & back or 350m row/ski or 700m bike erg
9 bar-facing burpees
6 power cleans or sand bag or med ball to/over the shoulder
*intent is smooth gymnastics & moderate/tough lifting while under slight fatigue from the run/row/ski/bike… adjust pace/gymnastics/load accordingly to allow for at least :90 rest each interval
+
3-5 sets:
10 band curls
10 band tricep pressdowns
OR
mobility work