Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6 Russian kettlebell swings + 6 goblet squats)
Every :90 for 15:00 (4 sets of each):
1st: 2 back squats, 20X1
2nd: 3-4/side heavy 3-point DB rows (hand on bench/box)
+
3 rounds for time:
16 1-arm DB thrusters, switch arms every 4 reps
12 toes-to-bar
+
5:00-10:00 coach-led mobility
Post results to comments.