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]
Every 5:00 for 5 sets:
10 alternating 1-arm DB rows from plank
10 DB thrusters
10 alternating DB forward lunges
30/20 row calories
+
3 sets:
7-10 weighted hip extensions or moderate reverse hypers
:10-:20 L-sit or tough variation
rest as needed
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