Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
5 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack
10 hard pulls on the rower
+
Every 3:00 for 3 sets:
15 moderate/tough Russian kettlebell swings
10 burpees as fast as possible
+
3 rounds for reps:
:30 push-ups
:30 rest
:30 sit-ups
:30 rest
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