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 3:00 for 5 sets:
5/4/3/2/1 back squats (1st set 5, 2nd 4… 5th is a single) – all sets moderate/tough w/no danger of missing
3-5/side 1-arm unsupported DB row
+
AMRAP in 7:00:
10 pull-ups
10 goblet squats
10 Russian kettlebell swings
10 alternating reverse goblet lunges
40 double-unders
+
5:00-10:00 coach-led mobility
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