3 rounds easy as warm-up:
6 glute bridge to sit-up
6 alternating toe touches from plank
30 single-unders or 30 jumping jacks
*slow & controlled for the 1st 2 again
+
10-8-6-4-2 for time:
Alternating DB snatches or Russian kettlebell swings
Alternating reverse lunges (same loading as ont he snatch/swing, held in goblet
Burpees w/lateral hop over DB/KB/barbell
+
3 sets:
10-20 band pull downs, 10-20 scap pull-up, 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: well what a treat, another ugly little triplet, though this one will probably be short… take your time to fully recover from that before hitting the upper pull & squat work again