Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 12 x 3 @ same weight as last week (50-60% of prior week’s tough single), 11X1; begin a set every :60
+
Every 2:00 for 12:00 (3 sets of each):
1st: 1-5 wall walks + 20 moderate unbroken Russian kettlebell swings
2nd: 250m row or 200m run or .4 mile Assault Bike @ high effort
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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