Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/20:00 cap in teams of 3 w/only 1 working at a time:
165 thrusters, light/moderate up to 95/65 or 40/25/hand if using DBs
*500/400m row every 4:00 (including to start) – the entire distance must be covered by just 1 person each round, though it can be a different person each round
+
5:00-10:00 coach-led mobility
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