3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 push-ups
5-10 strict pull-ups (can band assist)
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
5-10/side DB external rotations, 3010
+
2 rounds for time w/10:00 cap:
50 air squats
500m row/ski or .65 mile Echo Bike
+
5:00-10:00 coach-led mobility