Front box squat: 8 x 3 @60-65% of 1RM front squat from 12/17. Every 60s.
Russian swings (70/53)
Rx+: Band resisted Russian swings
TGU (athlete choice of weight)
Max calories row or bike
Single arm farmer carry (70, 53) (Alt. sides evenly)
5:00 Parasympathetic breathing
Max plank hold