AM:
5 sets:
1000m row
-Rest 1 min
*Gradually speed up to a moderately tough pace for 500m-600m then gradually slow down.

PM:
A. 5-10 min practice change of direction
*Practice jumping into it, taking stutter steps, etc.
**https://www.youtube.com/watch?v=jaTNNdUt52w

B. Deadlift
4×3; Build by 10# per set; Rest 2:30
*Reset each rep.
**Shoot for heavier than last week.

C. EMOTM 5:
2 back squats @ 85%

D. 4 rounds:
60s banded good mornings @ 2020 tempo
-Rest 15s
30-60s body saw in rings
-Rest 15s
10-12 banded glute-ham raises @ 40×0 tempo
-Rest 15s
10 dead bugs, alternating + 10 bird dogs alternating – focus on control
-Rest 2 min