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)
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 40X1
2nd: 4-6 tough DB bent-over rows – no tempo, go heavy
+
3 rounds for total reps, pick up where you left off:
2:00 of [2 wall walks + 4 strict pull-ups + 8 kettlebell swings]
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.