AM:
30 min @ 70%:
90s row
1 min bear crawl
90s row
1 min step-ups, alternating (24″/20”)
90s assault bike
1 min inchworms
90s assault bike
1 min walking lunges

PM:
Open 17.4
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
12 min:
1 min assault bike @ 50%
30s assault bike roll-on
1 min assault bike @ 75%
30s assault bike roll-off