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 :90: 2-3 front squats, 22X1
2nd :90: 4-5 bent-over DB rows (both arms at same time, only a slight bend in the knees, big hinge at the waist so torso is as close to parallel to the ground as possible), 20X0
+
AMRAP in 7:00:
3 CTB pull-ups, pull-ups, or Australian pull-ups
3 DB thrusters, heavy!
6 pull-ups
6 thrusters
9 pull-ups
9 thrusters
and so on…
+
3 sets:
10-20 hip extensions or light reverse hypers
rest as needed
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