Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)*
Station 2: plank
Station 3: rest
5:00-10:00 coach-led mobility
*select loads & variations that all for fast & sustainable movement throughout – Russian or full swings, no push-up burpees, plank from elbows and/or knees, etc.
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