Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach led

AMRAP in 8:00 w/same DBs for both movements – as heavy as possible:
8 alternating DB rows from plank
12 alternating reverse lunges
36 double-unders or 72 single-unders
+
4:00 rest
+
For time – athlete’s choice:
1000m row
OR
800m run
OR
1 mile Assault Bike
OR
800m ski erg
+
10:00 coach-led mobility work – 2-4 movements/positions

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