Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

AMRAP 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 alternating DB snatches OR 6 med ball over the shoulder, moderate/tough weight that still allows fast cycle rate
200m run or 250m row or .3 mile Assault Bike
+
5:00-10:00 coach-led mobility

Post result to comments.