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: 1 halting clean-grip deadlift – :01 pause 1” off the ground, complete lift, :04 descent
2nd: 3-5/side 1-arm DB push press, 21X1
+
Every 7:00 for 2 sets (or grab a partner and trade off completed rounds until both have done 2):
400m run or 500m row or .5 mile Assault Bike
15 kettlebell swings, tough but unbroken
15 burpees
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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