20 min @ 70%:
500m row w/ damper @ 1
100 reverse single-unders
500m row w/ damper @ 1
30 step-ups, alternating (24″20”)
+
30 min:
30s assault bike @ 85%
30s assault bike @ 50%
+
20 min @ 70%:
500m row w/ damper @ 1
10 burpee box jump overs, no push-up (24″/20”)
500m row w/ damper @ 1
10 D-ball over shoulder (moderate)