Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 3, only 1 person works @ a time :
60 row calories
120 power cleans, 95/65
60 row calories
120 burpees w/lateral hop/step over rower
60 row calories
+
3 sets not for time:
10-12 alternating DB curls
10/side single-arm tricep band pressdowns

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