Warm-up:
Row or bike 10 minutes
1) BS: 60x2x5sets
Aerobic Capacity:
2) 30 minute AMRAP w/ HR between 140-150 BPM:
Row 1k
HS walk 5x10’
AD 1k
HS walk 5x10’
Mandatory drop down after 10 feet. If you really suck at HSW, go for 5x ME sets.
Flexibility:
3) Couch stretch, 4x:20 each position. (hips, quad, hammies, split)