Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 12:00 (4 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :30 nose-to-wall hold or front leaning rest on ground
+
12:00 @ 70% effort – niiiiiiiiice and steady:
15/10 row, bike, or ski erg calories
10 push-ups
5 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.