A. Back squat – 5×5@75%.
B. Alternating with a partner for 15 minutes:
10 pull-ups (scale to banded pull-ups or challenging hinge rows/ring rows)
Bike 25/20 calories
Switch. (One person does pull-ups and the bike, and then rests while their partner works.)
C. 3×15-30 GHD hip extensions.