10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets of [5-6/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 3:00 for 30:00 (5 rounds of each):
1st: :90 of [15 wall balls + max double-unders in remainder of the :90] 2nd: 450/350m row @ high aerobic effort – goal is same or slightly fast pace set-to-set
3 sets not for time:
rest as needed
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