2 rounds easy as warm-up:
7 glute bridge to sit-up
14 alternating toe touches from plank
21 single-unders or 21 jumping jacks
*slow & controlled for the 1st 2 again
+
For time w/12:00 cap:
42-30-18 alternating DB snatches OR Russian kettlebell swings OR
21-15-9 burpees w/lateral hop over DB/KB/barbell
*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
5 elevator squats (can be air, goblet, dual DB, light barbell), :01 pauses 1/3 of the way down, 2/3 of the way down, at the bottom, 1/3 of the way up, and 2/3 of the way up each rep
rest as needed
+
10:00-20:00 easy mobility
notes: an ugly little couplett to start the day… take your time to fully recover from that before hitting the upper pull & squat work again