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: 2 hang power cleans from below the knees
2nd: :20 max double-unders
+
5 rounds:
:15/side 1-leg wall sit
:30 rest
:30 wall walks or handstand hold or alternating hip touches from plank
:30 rest
:30 alternating DB snatches, moderate & steady pace
:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.