Pull/squat/run intervals + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 6:00 for 30:00 (5 sets):
:60 strict pull-ups
:60 wall balls
400m run or row/bike/ski equivalent @ light/moderate effort
+
3 sets:
16 alternating DB curls
16 V ups
OR
mobility work