Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (8-10/side light DB external rotations + 4-5/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 2/side slow & controlled; begin a side every :90
+
4:00 of (10 toes-to-bar + 40 double-unders)
4:00 rest
4:00 of (10 KB goblet squats + 10 kettlebell swings)
4:00 rest
4:00 of (400m run + max in remaining time of alternating DB rows from plank)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.