Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (5/side single-arm DB upright row + :10-:30 handstand hold + 10 alternating reverse goblet lunges)
Every :90 for 15:00 (5 sets of each):
1st: 4 front squats, 40X1
2nd: 4-6/side 3-point DB rows, 20X1
+
For total reps:
5:00 strict pull-ups
:60 rest
3:00 anchored sit-ups – fingertips must touch temples throughout
:60 rest
:60 air squats – push the pace as much as possible while maintaining full range of motion
+
5:00-10:00 coach-led mobility
Post results to comments.