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, 8-6-4-2, 30X1; begin a set every 3:00
+
Every :60 for 8:00 (4 sets of each):
1st: 10-12 alternating standing DB shoulder presses
2nd: 10-12 alternating standing DB curls
+
AMRAP in 6:00:
10 burpees
10 double-unders
10 burpees
20 double-unders
10 burpees
30 double-unders
10 burpees
40 double-unders
and so on…
+
5:00-10:00 coach-led mobility
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