AM:
5 sets:
300m row @ 85%
200m row @ 50%
400m row @ 75%
100m row @ 50%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E15s for 5 min:
1 depth drop from 34″/30”
*Stick the landing.
+
E20s for 5 min:
1 depth jump from 30″/24”
*Rebound and jump high.

B. Deadlift
3×6; Across; Rest 2 min
*Reset each rep. Tough. Don’t lose position.

C. EMOTM 10:
2 back squats @ 72%
*Move fast.

D. 4 rounds:
6-8 banded glute-ham raises @ 30×0 tempo
-Rest 15s
30-45s body saw on rings
-Rest 15s
6-8 banded glute-ham raises @ 30×0 tempo
-Rest 15s
30s/leg single-leg wall sit w/ single-arm contralateral KB hold
-Rest 2 min