Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
3 rounds for time:
16 alternating reverse lunges (bar on back), 95/65
32 row calories
64 double-unders or single-unders
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Not for time:
400m sandbag or medball carry (not run), alternate shoulders every 100m
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Shoulder press, 3-3-3 @ 125-135-145, 21X1; 2:30 rest
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20:00 in the pool
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Not for time:
Sandbag carry to train tracks and back
A. complete
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complete, maybe 20 lengths
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complete, barefoot