3 rounds easy as warm-up:
5 glute bridge to sit-up
10 alternating toe touches from plank
20 single-unders or 20 jumping jacks
*slow & controlled for the 1st 2 again
+
21-15-9 for time w/12:00 cap:
Dual DB deadlifts @ 50/35/hand or kettlebell swings (overhead if no shoulder or low back limitations)
Burpees w/lateral hop over DB/KB/barbell
Goblet squats, 50/35
*can sub a light/moderate barbell, single DB/KB for the 2 DB movements,
+
5 sets:
10 band pull downs, 10-15 scap pull-up, 15-30 band pull-aparts, :30-:60 2-arm hang, 10-15 bent-over band rows (different variation than Mon) or :30-:60 supine plank or table hold
rest as needed
+
10:00-20:00 easy mobility
notes: an ugly little triplet to start the day… take your time to fully recover from that before hitting the upper pull work again