1) 6-8 shuttle run (1=15m)
2) 5+5 KB c&J
3) 10 Chest to bar pull up
4) rest

RPE 6-7

Goal & Intensity
-Build aerobic capacity and maintain skill quality under light fatigue.
-Combine running, kettlebell work, and pulling in a sustainable format.
-controlled heart rate and steady rhythm.
-Movements should feel repeatable and technically clean.
-RPE 6–7, moderate but controlled.
-You should finish feeling worked, not exhausted.

Coach’s Tip:
Choose reps/weight you can complete in about 45-50 seconds.
Focus on smooth transitions and clean mechanics.