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 15:00 (4 sets of each):
1st: 2 back squats, 20X1 – increase weight each set
2nd: 5-6 seated on floor DB shoulder press, 11X1
+
AMRAP in 6:00:
5 DB renegade rows (1 = 1 push-up w/hands on DBs + 1/side DB row from plank), heavy
15 sit-ups w/feet anchored by DBs
+
5:00-10:00 coach-led mobility
Post results to comments.