Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)

Every :60 for 9:00 (3 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :15-:30 nose-to-wall hold or front leaning rest on ground
+
AMRAP in 9:00:
21 wall balls
15 toes-to-bar
+
5:00-10:00 coach-led mobility work

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