10:00 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]
A. Alternating DB reverse lunges, 4 x 8-10 total; begin a set every :90
B. 1-arm DB overhead carry, build quickly to a very heavy 40-50m
+
Every 3:00 for 5 sets:
10 pull-ups or CTB Australian pull-ups – should be unbroken
10 burpees fast
10 row calories sprint
+
3 sets:
9-12 weighted hip extensions or light reverse hypers
rest as needed
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