Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)

10:00 coach-led gymnastics practice – handstands, kipping, pistols, etc.
+
Every :60 for 5:00:
6 unbroken moderate thrusters, each set starts from the ground – efficiency over load
+
For time w/10:00 cap:
500m row
30-20-10 of [toes-to-bar or sit-ups + wall balls]
+
5:00-10:00 coach-led mobility work

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