Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 200m jog or :60 easy bike]
A. Overhead squats (light – can be w/pvc, band, or empty bar), 3-3-3, 55X1; :60-:90 rest
B. Back squat, 3 x 6-8, 40X1; begin a set every 3:00
C. 1-arm DB rows (on bench), 3 x 6-8/side, 1112; :30 between sides
+
For time w/8:00 cap:
400m run
30 pull-ups
20 DB thrusters – go heavy!
+
5:00-10:00 mobility work – coach-led
Post results to comments.