AM:
3 sets:
300m row @ 80%
200m row @ 50%
300m row @ 85%
200m row @ 50%
300m row @ 85%
200m row @ 75%
300m row @ 90%
200m row @ 50%
-Rest 3-4 min
*Roll on and off between paces.

PM:
A. EMOTM 5:
1.1 broad jump for maximum distance
*Reset between reps
+
(Rest 3 min)
+
EMOTM 5:
1 step-in broad jump for maximum distance

B. Deadlift
3×4; Build by 10# per set; Rest 2 min
*Reset each rep. Fight for good positions.

C. EMOTM 8:
2 back squats @ 77%
*Move fast.

D. 4 rounds:
6-8 banded glute-ham raises @ 40×0 tempo
-Rest 15s
30-45s single-leg wall sit at parallel
-Rest 15s
6-8 banded glute-ham raises @ 40×0 tempo
-Rest 15s
45-60s stir-the-pot
-Rest 2 min