Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. 1 power clean + 1 hang power clean, 1 moderate every :60 for 8 sets or 8:00 to build to a tough set if feeling good
+
Every 3:00 for 5 sets:
10 push-ups or rings dips (if very efficient)
10 kettlebell swings, tough unbroken
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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