For completion as warm-up:
2:00 easy row/bike/run
+
3 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
10 Cossack squats
Every 2:00 for 10:00 (5 sets of each):
10 steps DB walking lunges, heavy!
+
Every :60 for 15:00 (5 sets of each):
minutes 1-5: 5-10 unbroken strict pull-ups – add weight or band assistance to allow for a minimum of 5/set
minutes 6-10: 10 goblet squats, 1010 – no pauses, each rep should take :02
minutes 11-15: 10 fast burpees
+
5:00-10:00 coach-led mobility
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