2 rounds easy as warm-up:
10 glute bridge to sit-up
10 alternating toe touches from plank
40 single-unders or 40 jumping jacks
*slow & controlled for the 1st 2 again
+
AMRAP in 8:00:
2 alternating DB snatches or Russian kettlebell swings
2 burpees w/lateral hop over DB/KB/barbell
4/4
6/6
and so on, adding 2 reps to each movement each round
+
4 sets:
10-15 band pull downs, 10-15 scap pull-up, 15-20 band pull-aparts, :30-:60 2-arm hang, 10-20 bent-over band rows (different variation than Mon) or :30 supine plank or table hold
5 elevator cyclist squats (cyclist = feet closer together than normal & heels elevated an inch or 2) w/: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 – can be air, goblet, dual DB, light barbell
rest as needed
+
10:00-20:00 easy mobility
notes: welp, another ugly little couplet to start the day… take your time to fully recover from that before hitting the upper pull & squat work again