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 15:00 (5 sets of each):
1st: 6-8 alternating reverse lunges (bar on back)
2nd: 10 alternating DB rows from plank position
+
AMRAP in 10:00:
10 toes-to-bar, 10 glute-ham sit-ups, or abmat 20 sit-ups
200m run
40 double-unders or single-unders
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.