Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3-4 clean-grip Romanian deadlifts, 31X1
2nd: 4-6/side 1-arm DB shoulder press, 21X1
+
Every 5:00 for 3 sets:
500m row
15 burpees
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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