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)
A. Front squat, 4-3-2 building so last set is heavy, 20X1; begin a set every 3:00
+
Every :60 for 10:00:
1st: 6 alternating DB rows from plank
2nd: 10-20 med ball Russian twists
+
AMRAP in 6:00:
35 double-unders
25 push-ups
15 pull-ups
+
5:00-10:00 coach-led mobility
Post results to comments.