We did some things. Side straddle hops, merkins, arm circles, good mornings.
The real deal:
Set 1: Descending ladder with American swings, triceps extensions, sumo deadlift high pulls. 21-18-15-12-9-6-3 of each exercise, with 30 seconds of mountain climbers between each round.
Set 2: Descending ladder with lunges and rows, again 21-18-…-3. (Start with 21 R leg lunges, then 21 L leg lunges, 21 R arm rows, 21 L arm rows. Then 18 R leg lunges, …). No mountain climbers this time, just pure muscle.
Some Marys at the end to fill the last couple minutes.
Welcome FNG Snooze.