Monostructural/ Oxidative:
Row: 2 sets
3 x 500m w/ Damper Setting of 1 -focus on technique and efficiency.
Rest = 1:00 b/t Reps & 3:00 Between Sets

5 Min REST

16 Min EMOM:
– 5 Wtd Box Jumps w/ Step Down (Holding DB’s at your side)
– 10-15 GHD Sit-Ups
– 15 Wall Balls
– 1-2 Rope Climbs (1 legless + 1 Regular) – Sub 3 Lying to Stand

Recovery:
– Roll IT, Glute, Lat
– Supine Banded Wall Squat
– Supine Banded Piriformis
– Child’s Pose
– Twisted Cross