Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Front squat, 9:00 to build to a heavy single
+
Every 3:00 for 3 sets:
3 rounds of (5 pull-ups + 10 air squats)
+
For time:
150m row
25 push-ups or handstand push-ups
150m row
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