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 (60-70% of max – slightly heavier than last week), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
B. Bent-over DB rows, 3 x 6-8, 2012; begin a set every 2:00
+
AMRAP in 7:00:
max burpees w/2-hand touch to target 6+” above standing reach – begin each minute, including the first, w/7 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
Post results to comments.