Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls)
A. Front squat, 6-6-5-5 building so last set is heavy, 20X1; begin a set every 3:00
+
3 rounds for time w/15:00 cap:
400m run
21 kettlebell swings, light/moderate up to 53/35
12 burpees
+
5:00-10:00 coach-led mobility
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