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 + 10 wall balls w/:01 hold @ bottom)
A. Thruster (from the rack), 2-2-2-2-2; begin a set every 2:00
+
AMRAP in 7:00:
7 box jumps w/step-down or step-up/step-down, 24/20
7 push-ups
7 kettlebell swings
+
5:00-10:00 coach-led mobility
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