Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Single-leg Romanian deadlifts, 3 x 5-6/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 3-3-3, 21X1; begin a set every 2:00
3 sets for max burpee reps:
3:00 of [300m run + 15 Russian kettlebell swings + max burpees in remaining time] :60 rest
5:00-10:00 coach-led mobility work
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