Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
Every 5:00 for 30:00 (6 sets):
1 squat clean or front squat, begin moderate and add a bit set-to-set
15 unbroken wall balls
21/15 row calories or 15/10 ski erg/Assault Bike calories @ high aerobic effort – last set optional max effort
5:00-10:00 coach-led mobility work
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