EMOM 40 min

1) Easy row
2) box step ups
3) RKBS
4) rest
5) 1- arm DB row
6) push ups
7) sit ups
8) rest

Pick reps per RPE 7

Long low-to-moderate intensity conditioning session
RPE 7: Challenging but fully sustainable for all 40 minutes
Choose rep numbers you can maintain for all 5 rounds
Finish each work minute with time to recover
Suggested Rep Ranges
Box step-ups: 10–20
RKBS: 12–20
1-arm DB row: 8–15 / side
Push-ups: 8–20
Sit-ups: 12–25