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 12:00 (4 sets of each):
1st: 5 front squats, 22X1
2nd: 3 DB renegade rows (1 = 1 push-up + 1/side row), as heavy as possible
+
3 rounds for total reps, pick up where you left off:
3:00 of [4 push-ups + 6 kettlebell swings + 8 goblet squats]
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.