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. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
+
3 rounds for reps:
:60 strict pull-ups, can use minimal band assistance today OR opt for accumulating supinated chin-over-bar hold in the :60
:60 rest
+
AMRAP in 7:00:
Double-unders, begin every minute (including the first) with 7 heavy DB thrusters
+
5:00-10:00 coach-led mobility
Post results to comments.