Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 3 power clean singles (drop and re-set each rep)
2nd: 4-6 DB floor press, 3010
+
Every :90 for 15:00 (5 sets):
1st: 10 tough kettlebell swings
2nd: 10 fast burpees w/2-hand tough to target 4-8” above standing reach
+
5:00-10:00 coach-led mobility work
Post results to comments.