Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 12-16 overhead plate alternating reverse lunges
2nd: :45 perfect, tough Australian pull-ups (chest pinned to bar @ top, arms straight @ bottom, body straight throughout)
+
12:00 @ sustainable/even effort throughout:
12 row calories or Assault Bike calories 10 ski erg calories
12 burpees
12 goblet squats
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
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