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)]

Every :90 for 12:00 (4 sets of each):
1st: 15m DB walking lunges (hands @ sides)
2nd: max L-sit up to :30
+
12:00 @ 80%:
10 alternating DB rows from plank position
200m run
40 double-unders
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions

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