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 + 3 elevator goblet squats [pauses @ middle/bottom/middle/top each rep])
A. Thruster (from the rack), build to a max in 12:00
AMRAP in 8:00:
max rounds in remaining time of [10 DB moderate thrusters + 10 toes-to-bar/knees-to-elbows/sit-ups] +
5:00-10:00 coach-led mobility
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