3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
:10-:15 hang from bar
5 air squats w/alternating reach overhead
+
5 sets @ sustainable effort :
3:00 of [5-10 strict pull-ups + 20 wall balls + row/ski/bike calories in remaining time]
3:00 rest
+
5:00-10:00 coach-led mobility work
notes: select a number & variation of strict pulling that allows for at least :60 to accumulate calories each round… goal is to feel pretty good even by the end of this, it is not an AMRAP, nothing to record, just looking for quality movement accumulation