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: 3 snatch-grip deadlifts, 31X1
2nd: 15m/side 1-arm DB/KB overhead carry, as heavy as possible
+
For time w/a 12:00 cap w/a partner trading off completed movements (so partner 1 does 15 deadlifts while partner 2 rests, then partner 2 does 15 deadlifts while partner 1 rests, partner 1 does 15 burpees while partner 2 rests, then partner 2 does 15 burpees while partner 1 rests, partner 1 does 12 deadlifts, then partner 2 does 12 deadlifts, and so on…):
15 DB deadlifts – moderate that’s do-able unbroken…
15 burpees
12 DB deadlifts
12 burpees
9 DB deadlifts
9 burpees
6 DB deadlifts
6 burpees
3 DB deadlifts
3 burpees
+
5:00-10:00 coach-led mobility work
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