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, 3-2-1-1 building so last set is heavy, 20X1; begin a set every 2:30
+
Every :60 for 8:00:
1st: 8 alternating DB rows from plank
2nd: :30 med ball Russian twists
+
AMRAP in 6:00:
6/3 strict pull-ups
6 hand-release push-ups
9 unbroken kettlebell swings – you pick the weight
6 hand-release push-ups
+
5:00-10:00 coach-led mobility

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