Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground
2nd: 6-12 tough upper body pulls – Australian, pull-up, CTB, muscle-up, etc.
3 sets for reps:
:60 wall balls
5:00-10:00 coach-led mobility work
Post results to comments.