Big intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
250/200m row or equivalent
10 wall balls
10 pull-ups – CTB if proficient
10 wall balls
250/200m row or equivalent
*should have roughly 2:00 rest each round, if less than :60 rest adjust any of the movements accordingly
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work