20 min @ 70%:
500m row w/ damper @ 1
10-20-30-40…unbroken single-unders
+
30 min:
60s assault bike @ 85%
60s assault bike @ 50%
+
20 min @ 70%:
500m row w/ damper @ 1
10-20-30-40…unbroken Russian KB swings (26)