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 moderate front squats, 20X1
2nd: 6 bent-over DB rows, 3111 – be perfect here
+
15:00 @ 80-90% effort w/a partner, both working at the same time and switching when one partner completes the Turkish get-ups – quality reps over speed here, don’t rush the get-ups, and row @ a pace that allows controlled heart rate and sustainability:
P1: row
P2: 4 alternating Turkish get-ups, moderate & controlled
+
5:00-10:00 coach-led mobility work
Post results to comments.