10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st: 4-6 front squats, 40X1
2nd: 4-6 bent-over DB rows (both arms at same time, 20X1
+
AMRAP in 10:00:
10 toes-to-bar
5/side 1-arm DB thrusters, very tough
200m run
+
3 sets:
:30 Sorensen hold
rest as needed
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