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)

Every :90 for 12:00 (4 sets of each):
1st: 3 back squats, 20X1 – increase weight each set
2nd: 6-8 tough alternating DB rows from plank
+
AMRAP in 7:00 – increase effort as you go:
7 DB thrusters, HEAVY
7 pull-ups or 3 muscle-ups
+
5:00-10:00 coach-led mobility

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