AM:
3 sets:
300m row @ 80%
200m row @ 50%
300m row @ 85%
200m row @ 50%
300m row @ 85%
200m row @ 75%
-Rest 3-4 min
*Roll on and off between paces.

PM:
A. E20s for 5 min:
1 step-in box jump (tough)
+
E20s for 5 min:
1 depth drop from 36″/30”
+
E20s for 5 min:
1 depth jump from 30″/24″

B. Deadlift
3×5; Across; Rest 2 min
*Reset each rep. Tough. Don’t lose position.

C. EMOTM 9:
2 back squats @ 75%
*Move fast.

D. 4 rounds:
6-8 banded glute-ham raises @ 30×0 tempo
-Rest 15s
30-60s double KB front rack wall sit at parallel
-Rest 15s
6-8 banded glute-ham raises @ 30×0 tempo
-Rest 15s
30-60s body saw on rings
-Rest 2 min