Big intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row or equivalent
5 wall walks or mat lengths handstand walk
6 sandbag or med ball ground to shoulder
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-10 tricep extensions – any variation
8-10 curls – any variation
OR
mobility work