3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
:10-:20 hang from bar
5 air squats w/alternating reach overhead
+
6 sets @ sustainable effort :
2:30 of [5-10 toes-to-bar + 20 alternating box step-ups (or reverse lunges) + row/ski/bike calories in remaining time]
2:30 rest
+
5:00-10:00 coach-led mobility work
notes: can lightly load the step-ups as long as it’s still reasonable to get them done in under :60… goal is to feel pretty good even by the end of this, not an AMRAP, nothing to record, just looking for quality movement accumulation like the last few Wednesdays…