Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3, only 1 person works @ a time and team must rotate through in the same order throughout:
75 row calories
150 box step-up/step-downs w/wall ball, 20
75 toes-to-bar
150 wall balls
75 row calories
+
3 sets optional:
12-16 alternating DB curls
20 tricep band pressdowns
Post result to comments.