10mins: Row @ 80%
10mins: No-Push Up Burpee + Step Up & Over *EMOM do 8 Sit Ups
10mins: Farmer’s Carry *EMOM do 20 Russian Twists
Notes: Work at a good aerobic pace for each 10mins. Focus on breathing and movement efficiency.
1. 4x750m Row, rest 8mins
Notes: Each set, row the first 500m at your 1k pace, then gradually pick up the pace so you’re sprinting the last 150m. Record time each set.
2. 20mins: Shoulder and Ankle Mobility
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