3 sets as warm-up:
8 alternating DB shoulder presses (4/side, non-working arm stays @ shoulder)
12 light band pull-aparts
:20 hollow rock or tuck knee hang from bar/rings
Every 2:00 for 10:00 (5 sets):
2-3 moderate close-grip bench presses, 21X1
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar or 2-4 muscle-ups if proficient
2nd: 10 moderate alternating reverse goblet lunges OR pistols if proficient
3rd: :30 row @ moderate effort
+
5:00-10:00 coach-led mobility work
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