Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls)
A. Front squat, 5-4-3-3 building so last set is heavy, 20X1; begin a set every 3:00
+
AMRAP in 7:00:
1 DB thruster – select a weight that allows for 10+ unbroken when fresh
1 pull-ups (CTB if proficient)
2 DB thrusters
2 pull-ups
3 DB thrusters
3 pull-ups
and so on…
+
5:00-10:00 coach-led mobility
Post results to comments.