Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6 Russian kettlebell swings + 6 goblet squats)
Every :90 for 12:00 (4 sets of each):
1st: 3 back squats, 20X1 – faster tempo than last few weeks, should allow for heavier loads
2nd: 4-6/side heavy 3-point DB rows
+
3 rounds:
:90 easy row
:30 rest
:60 moderate bike
:60 rest
:30 burpees as fast as possible
:90 rest
+
5:00-10:00 coach-led mobility
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