15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
10 rounds nice & easy:
:60 Assault Bike, run, or row @ very easy pace
1 dead hang to inverted or :15-:30 2-arm passive hang from bar
:30 front leaning rest on ground
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