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)
A. Power clean or power snatch (if overhead position is solid), 10 x 1 moderate across or building to a heavy single; begin a rep every :60
+
For completion @ 80% aerobic – steady & sustainable throughout:
5:00 of [10 burpees + 10 row calories]
2:00 rest
5:00 of [40 double-unders + 2 alternating Turkish get-ups]
2:00 rest
5:00 of [10 alternating DB rows from plank + 10 box jumps w/step-down or alternating step-ups]
+
5:00-10:00 coach-led mobility work
Post results to comments.