For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
30m bear crawl
5 medium kip swings + 5 big kip swings
30 alternating reverse lunges w/single DB overhead (switch arms every 5 reps)
5 big kip swings + 5 pull-ups (or just 10 big kip swings)
Every 2:30 for 10:00 (4 sets):
10 back squats @ 55% of max – a bit heavier than last week…
+
5 sets for reps/calories:
:60 strict pull-ups
:30 rest
:60 bike (any bike) calories or 200m-ish jog (should take roughly :60)
:30 rest
+
5:00-10:00 coach-led mobility
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