3 rounds easy as warm-up:
5 glute bridge sit-ups (just like it sounds, do a glute bridge followed by a sit-up)
10 alternating toe touches from plank
30 single-unders if you have a rope or 30 jumping jacks
Every :90 for 15:00 (5 sets of each):
1st: 10 goblet/front/dual DB squats, 2020 – slow!
2nd: 5-10 band pull downs, 5-10 scap pull-up, 10-20 band pull-aparts, :30-:45 2-arm hang, or :30 supine plank or table hold
40-30-20-10 swings, alternating DB snatches, light cleans (bar or DB), box jumps w/step-down, etc.
*so 40/20, 30/15, 20/10, 10/5
10:00-20:00 easy mobility
notes: extended reps for the initial couplet, though a bit more time to complete them this week… get creative with the pulling there, can look a band over door, branch, garage/basement rafter, etc. for the pull-downs, just make sure it’s secure… the “for time” piece should be a real treat, goal is limited rest throughout, if your DB/KB is light then push for unbroken on everything and keep the transitions tight…