15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
4-6 rounds easy:
:60 bike
:60 single-unders
4 alternating KB windmills, moderate
:60 row
:60 front leaning rest on ground
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