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)
Every :90 for 15:00 (5 sets of each):
1st: 2 thrusters from the ground, build in weight so last couple doubles are tough
2nd: 2-4 strict pull-ups (weighted if possible w/DB between feet) OR 2 x :05 chin-over-bar hold + :05 negative
+
15:00 @ 90% aerobic w/a partner trading off completed rounds:
6 alternating DB box step-up/step-downs – can hold DBs in any position
200m run or .3 mile Assault Bike or 250m row
+
5:00-10:00 coach-led mobility work
Post results to comments.