Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]

Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating forward lunges (bar on back) – quality movement over load
2nd: 15m/side 1-arm Farmer’s walk
+
3 rounds:
3:00 of [5 burpees + 10 pull-ups or Australian pull-ups + 5 burpees + 10 row calories]
3:00 rest
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions

Post results to comments.