Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground OR 3 overhead squats from the ground
2nd: 4-5 unsupported DB rows (both arms at same time), 3010
+
4 sets for reps, beginning each set w/the pull-ups:
2:00 of [10 pull-ups or Australian pull-ups + 10 goblet squats up to 53/35 + 30 double-unders]
:60 rest
+
5:00-10:00 independent mobility work of choice
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