10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
5 sets:
2:00 of [200m run or :60 Assault Bike @ 90% aerobic + max in remaining time tough upper pulls of choice (MUs, CTBs, TTBs, ring rows, etc.)]
:60 rest
+
3 sets:
10 unweighted hip extensions, 20X1 or 10 light reverse hypers
rest as needed
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