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 squat, build to a heavy single @ 22X1 in 10:00 (includes warm-up)
+
Every :60 for 10:00 (5 sets of each):
1st: 10 DB walking lunges
2nd: 6-10 bent-over DB rows – same DBs used for lunges
+
For time:
50/35 row calories
35 wall balls
+
5:00-10:00 coach-led mobility
Post results to comments.