10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [6-8/side moderate/tough 1-arm DB rows + 4-5/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 30:00 (5 rounds of each):
1st: 15m (length of rig) DB walking lunges – treat this as strength work, go heavy!
2nd: 10-15 toes-to-bar, knees-to-elbows, or 15 anchored sit-ups
3rd: 200m row @ high effort
4th: :45 double-unders
3 sets not for time:
rest as needed
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