10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]

A1. 1-arm KB front rack walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground), 3 x :45 rest; :30 rest
+
30-20-10 for time w/a 15:00 cap:
Alternating renegade rows (so 15/side on the round of 30)
Box step-overs w/DBs (same as used for renegade rows)
Sit-ups

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