5 rounds of:
If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. Reminder: Position and range of motion always govern weight, and locked-out/ overhead is not a relative position.
Then, 10 minutes or 10 rounds, whichever comes first:
:20 sec. Airdyne @ 100%
2 reps “GYAOTG”
Goal is completion of 10 rounds, not running out the clock at 10 minutes.
And then “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.