Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 2:30 for 5 sets:
10m DB walking lunges
10m DB death march
+
Every 2:30 for 5 sets:
250m row or 15/10 Assault Bike calories or 200m ski erg
10 burpees
+
5:00-10:00 coach-led mobility work
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