Capacity

Warm-up
3 rounds
1 min easy fan bike
8-10 Half kneeling banded tspine opener L + R
200' goblet carry

Establish pullup/ring row and dip/ pushup options

Another classic pullup/ pushup or dip/ cardio combo. These are wonderful training days to build strength stamina and also get a sweat. Stay consistent with timing, try to change movements by adding bands/ assistance versus breaking up beyond 2 sets as you fatigue