Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 light band pull-aparts + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 10m – alternate sides set-to-set so each side does 2 sets; begin a set every :90
B. Alternating DB rows from plank position, 3 x 8-10 total (4-5/side); begin a set every 2:00
+
5 sets for reps:
:90 of (9 tough DB thrusters + 9 pull-ups or Australian pull-ups + max double-unders in remaining time)
:90 rest
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
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