Oscillatory Foam Roll Calves x 30s each 1-2 inches of relative motion x 1-2 spots.
Then,
Alternating Tabata #1
1a) Single Unders
1b) Mountain Climbers
Then,
Alternating Tabata #1
1a) Double Under Practice
1b) Slow + Perfect Air Squats
Then,
Skill Practice - C2B Pull-ups

AMRAP 25 with a partner:
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking BW Lunges
20 C2B Pull-ups
*One person works at a time - split as desired.

L3: (Pull-ups)
L2: (Band Assisted Pull-ups)
L1: (1-Arm DB Rows x 10 each arm)

Alternate Option for Rowing:
- 60 Calorie Bike or Ski Erg
- 800 Meter Run

1a) Banded Facepull-aparts: 3 x 15. No rest.
- slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.