Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 8 sets:
1 power clean, tough but crisp
+
3 rounds for time w/a 12:00 cap:
400m row
20 push-up
15 kettlebell swings
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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