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):
500/400m row or equivalent
10 toes-to-bar or 5 bar muscle-ups
50′ dual DB walking lunges – held any way
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
5 sets:
6-8 tricep extensions – any variation
6-8 curls – any variation
OR
mobility work