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: 2 halting clean-grip deadlifts – :01 pause 1” off the ground, complete lift, :03 descent, :10 between reps
2nd: 5/side 1-arm DB push press, 21X1
+
2 rounds for reps:
:60 kettlebell swings – you pick the weight
:60 rest
:60 hand-release push-ups or handstand push-ups if proficient
:60 rest
:60 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.