Something Open-y + accessory work
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
For total reps:
3:00 of [21/15 row calories + max in remaining time toes-to-bar]
3:00 rest
3:00 of [27/21 row calories + max in remaining time front squats or overhead squats up to 135/95 (from the ground)]
3:00 rest
3:00 of [33/27 row calories + max in remaining time burpees w/lateral hop/step over the rower]
+
3 sets for completion:
16-20 dual DB walking lunges
16-20 alternating DB rows from plank
*both movements light & controlled throughout
+
5:00-10:00 coach-led mobility