WU: 12 x 30s/30s
1. ERG
2.
therapy squat
scapular pullup
pushup
narrow stance squat
kip swing
wallwalk + shoulder taps

e2m x 12, rest 2
flow 4+4+4

set 1:
50s skierg @easy-moderate pace
10-15 t2b

set 2:
50s row @easy-moderate pace
8-12 hspu / 2-3 wallwalk

set 3:
50s bikeerg @easy-moderate pace
12-16pistol alt.