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 goblet squats w/pause in the hole)
A. Back squat, 3-3-3-3, 42X1; begin a set every 2:30
+
Every :60 for 8:00 (4 sets of each):
1st: :30 hollow rock or hold – tuck knees as needed
2nd: :30 jump rope
+
AMRAP in 7:00:
25 kettlebell swings
25 burpees
25 kettlebell swings
max burpees in remaining time
+
5:00-10:00 coach-led mobility
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