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
+
Every 3:00 for 30:00 (10 sets):
5 unbroken strict pull-ups (band-assist, CTB, or weighted to make 5 reasonable each round)
10 barbell front rack or KB goblet alternating reverse lunges, moderate
200m run or equivalent row/bike/ski
+
5:00-10:00 coach-led mobility work
notes: adjust loading & aerobic distance to have :60-:90 rest each round