2:00 easy bike/row/ski/run
3 sets of (5 slow air Kang squats + 10 alternating toe touches from plank)
+
Every :90 for 15:00 (5 sets of each):
1st: 4-6 dual DB push presses, 21X1
2nd: 2-3 clean-grip deadlifts, 21X1
+
2 rounds for time w/10:00 cap:
400m run or .6 mile Assault/Echo bike or 1000m bike erg
40 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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