Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: :45 double-under technique work
+
For reps/time
8 sets of (:20 perfect air squats + :10 rest)
2:00 rest
600m run
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
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