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10 min Row @Z1  Didn't pay close enough attention and did Airdyne
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Spend 10 min testing a few mvts - easy, low volume, low intensity… just feel it out.  BB Press, pullups, possibly muscle-ups, rope climb, pistols, etc. Keep moving.  5 strict pull-up's, 10/leg pistols, 15 kipping pull-up's, in 6 sets worked up to 145 shoulder press, 2 rope climbs, 1 muscle-up.  No Pain.  Felt good.  I think we can start adding some of this in.
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5 min AD @Z1
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For 10 min @ Z1:
6 Spinal Rocks to Shinbox Switches (roll onto back, then up to shinbox & switch)
6/6 Lateral Pushups
6/6 Walking Lunges - long, deep steps
6/6 KB Halos  ~26-36 lbs
~30 ft Crabwalk, hips high  2 full rounds plus all Lateral pushups.  For lateral squats I alternated right/left with a full squat between each.  Think I should have stayed in squat position throughout.