row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hod - high kick back, side lunges down, hanging scap hold
squat complex from rack - warm up then - 3x3 or front, back, OH
coach will assist / modify to stay under 10 min cap!
3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause