3 rounds as warm-up:
10 alternating toe touch from plank each rep
10 light band pull-aparts
5 air squats w/alternating reach overhead
+
Every :60 for 30:00 (30 sets, 10 of each):
min 1-10: 5-10 bent-over band rows OR strict pull-ups if you weren’t here for Monday
min 11-20: 5 dual DB Z presses OR 5-15 push-ups if you weren’t here Monday
min 21-30: :30 calories – your choice row/bike/ski
+
5:00-10:00 coach-led mobility work
notes: first 2 movements are for quality, be controlled throughout, calories should be done at high effort (though 10 sets is quite a bit, will have to pace)