Mixed modality workout, at Zone 2 pace (fairly easy)
1 round is
25 Calories row,
15 Air squats, https://buff.ly/3O9qA8Z
5 pull ups, https://buff.ly/3UaAieT
50m e/s suitcase walk (pick up a KB or DB and go for a walk, try and keep your shoulders level)
Duration:
S: 2-3 rounds
M: 6 rounds
L: 10 rounds
XL: 12 rounds
Intensity:
Squat: Bodyweight, below parallel. If needed replace the squats with sit to stands from a bench or seat. https://buff.ly/3Ow8yOr
Pull ups: Full, strict. If needed replace with assisted pull ups (band or machine), bar in rack + feet on floor, bar in rack + feet on bench, negatives,
Suitcase walk: aim for half bodyweight, if needed scale back to 1/3 bwt, 1/4 bwt or less if necessary
Photo by Thomas Yohei on Unsplash