Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, build to a tough but perfect single for the day in 10:00
3 sets for reps:
3:00 of (400 or 300m run [select distance that will take roughly :90 @ high effort] + max rounds in remaining time of 5 tough Russian kettlebell swings + 5 tough DB push presses or handstand push-ups)
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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