20′ Spiderman w/ Twist
10e/side Quadruped Alt Shoulder Taps
20′ Quadruped Bear Crawls
3 Chin-up (paused at bottom for stretch)
3 Push Press + 3 Push Jerk
1-2 Sets to Warm-up, then 4 Working Sets (building as able)
Banded Strict Pull-up
Goal is to challenge more of muscular endurance than spiking your HR. Pick the appropriate modifications and weights to really maximize, and benefit from, the workout.