1:30/1:00/0:30 @ increasing pace of each

1) Air bike
2) SkiErg
+
0:30 Hang from bar
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
4 Supine arch hold (2-sec) snap to hollow hold (2-sec)
4 Supine arch hold (2-sec) snap to a straddle v-up snaps
6-8 Small scapular rolls for control
6-8 Small scapular roll to butterfly pull-up drill
+
Build to workout weight for DB walking lunges
* Practice a few sets of wall balls, burpee broad jumps and chest-to-bar pull ups
+
@ workout weight
10/7 (cal) Air bike
10 Wall balls
10m DB walking lunge
10/7 (cal) Air bike
5-10 chest-to-bar pull-ups
10m Burpee broad jumps