Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
Every :90 for 15:00 (5 sets of each):
1st: 3 back squats, 20X1
2nd: 3/side 1-arm DB split jerk – treat as split jerk tech work w/moderate loads
+
For time:
500m row
.5 mile Assault Bike
+
3 sets not for time:
10-20 alternating DB curls
20 tricep band pressdowns
+
5:00-10:00 mobility work
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