45 min @ 75%/moderate/ez:
400m Run
2 Med Ball Cleans or 2 Tire Flips or 1 Wall Walk
10 L arm Hang KB Snatch @ light loading
10 R arm Hang KB Snatch @ light loading
400m Rowing
1 min Skill Practice – ensure reps are figured out prior
10-20 sec Top of Ring Dip Hold or 30 sec FLR on Rings or 30 sec Front Bridge
20 Cal AirBike/30 Cal AirDyne
20-30 sec Hang From Pull-up Bar
30 sec L Side Bridge
30 sec R Side Bridge