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 (5 sets of each):
1st: 3-2-1-1-1 back squat, 20X1 – build to a final heavy single, be conservative on the early sets to allow that, doesn’t have to be a true max but if a PR is there get a spot and go for it
2nd: 5 seated on floor DB shoulder press, 11X1
+
AMRAP in 10:00:
5 pull-ups
10 push-ups
15 air squats
+
5:00-10:00 coach-led mobility
Post results to comments.