Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6/side light 1-arm Russian kettllebell swings + 1-3 wall walks w/:03 pause @ top)
Every :90 for 15:00 (5 sets of each):
1st: 3 back squats, 30X1
2nd: 3-5/side 1-arm bent-over DB row, 21X1
+
30-20-10 for time:
Russian kettlebell swings
Push-ups
+
5:00-10:00 coach-led mobility
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