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 + 5-10 pvc overhead squats)
A. Back squat, 5-5-5, 42X1; begin a set every 3:00
+
Every :60 for 8:00:
1st: 10 alternating DB rows from plank, light
2nd: 10 alternating windshield wipers, slow & controlled, tuck knees if straight legs isn’t happening
+
AMRAP in 7:00:
25 pull-ups
25 wall balls
25 toes-to-bar
max wall balls in remaining time
+
5:00-10:00 coach-led mobility
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