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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 12:00 (6 sets of each):
1st: 3 power cleans, reset between each rep
2nd: 2-3 wall walks or :30 front leaning rest (rings or floor)
+
5 rounds:
:30 goblet wall sit
:30 rest
:30 kettlebell swings, light/moderate
:30 rest
:30 push-ups, 1010
:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.