Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)

Every 3:00 for 15:00 (5 sets):
2-3 front squats, 22X1 – get in a little bit of easy double-under practice during the rest
+
For time w/9:00 cap, same weight for both KB movements:
50 row calories
40 alternating reverse kettlebell goblet lunges
30 Russian kettlebell swings
+
5:00-10:00 mobility work – coach-led

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