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-position power clean (high hang + just below knees + floor), solid reps over absolute load
2nd: :30 handstand hold
+
For time w/a partner:
4000m row
*non-rowing parter must hold a plank or med ball bear hug hold (your choice!), and partners must switch any time the non-rowing partner breaks
+
5:00-10:00 coach-led mobility work
Post results to comments.