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 (5-10m overhead duck walk + :20 hollow hold)
Every 2:00 for 10:00 (5 sets):
3 hang squat snatches OR 3 hang squat clean, solid reps over absolute load
+
AMRAP in 15:00 w/a partner, trade off all work as desired:
50 row calories
40 air squats w/2-hand touch to target 6”+ above standing reach
30 pull-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.