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 + 3 burpee broad jumps)
10:00 to build to a tough clean & jerk
+
For time in teams of 2:
27 burpees w/lateral hop over the rower
27 row calories
(rest while teammates complete the round of 27)
21 burpees w/lateral hop over the rower
21 row calories
(rest)
15 burpees w/lateral hop over the rower
15 row calories
(rest)
+
5:00-10:00 coach-led mobility
Post results to comments.