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 :90 for 12:00 (4 sets of each):
1st: 6-8 close-grip bench press, 21X1
2nd: 30m heavy Farmer’s walk
+
Every :60 for 8:00 (4 sets of each):
1st: 30-45 double-unders or :30 practice
2nd: 15 Russian kettlebell swings
+
Every :60 for 4:00 (4 sets):
:30 max sit-ups
+
5:00-10:00 coach-led mobility work

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