2 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
10 bent-over band rows w/:01 pause @ top w/elbows high
+
For total reps:
:60 toes-to-bar
:60 single-arm DB overhead alternating reverse lunges (can switch arms as desired)
2:00 rest
:60 toes-to-bar
:60 dual DB alternating reverse lunges w/DBs @ shoulder
2:00 rest
:60 toes-to-bar
:60 dual DB alternating reverse lugnes w/DBs @ sides
+
5:00-10:00 coach-led mobility