Running clock for 40 minutes:
With a friend
Both 800 run 1200m row
then 3 rounds of
you go I go movement
10 RKBS
20s. hollow hold
5+5 step back lunge
5+5 1-leg RDL

Choose pace and weight per RPE 6-7

Goal & Intensity
-Build aerobic capacity and muscular endurance.
-Improve balance and control in single-leg movements.
-Long, steady effort.
-You should keep moving without rushing.
RPE 6–7, Sustainable pace for the full 40 minutes.

Coach’s Tip
Focus on control and clean movement.
Choose a weight that lets you move smoothly every round.