Run, row, Assault Bike, and/or ski erg @ easy pace 5:00-10:00 specific movement prep – coach-led 10 rounds for time*: 9 thrusters, 95/65 35 double-unders + 5:00-10:00 mobility work – coach-led * if registered for the Open, check your division’s standards for loading & movement variations… for those not registered, select loading/movement variation that allow
17.5 OR if 17.5 yesterday or not repeating: 30:00 easy row, bike, ski erg + 3 sets not for time: 15 light reverse hypers :30 L-sit + 20:00 mobility work of choice
If planning on repeating 17.5 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following: 3 rounds not for time: 5m bear crawl 5m crab walk 10 goblet squats 10 Russian kettlebell swings