Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5/side unsupported 1-arm KB row + 10-15 light KB swings]
Every :90 for 12:00 (4 sets of each):
1st: back squats, 20X1 – doubles for sets 1 & 2, then singles for 3 & 4
2nd: :30 strict pull-ups or chin-over-bar hold or 2-arm passive hang
+
3 sets for reps:
3:00 of (500/400m row + max DB thrusters in remaining time]
2:00 rest
+
5:00-10:00 mobility work – coach-led
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