Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 2-3 back squats, 20X1
2nd: 30m Farmer’s walk, heavy!
AMRAP in 9:00:
3 wall walks
9 toes-to-bar or sit-ups w/feet anchored & fingers @ temples throughout
15 wall balls
5:00-10:00 mobility work – coach-led
Post results to comments.