3 sets easy of (5 strict pull-ups or ring rows + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)
Every :60 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 front squat, 30X1 building to a max for the day
2nd: 6 L DB chainsaw rows, 2010
3rd: 6 R DB chainsaw rows, 2010
+
5 sets:
:90 (10 tough DB box step-overs + steady anchored sit-ups in remaining time w/fingertips touching side of head throughout)
:30 rest
+
5:00-10:00 coach-led mobility
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