• Aim for HR Zone 1-3
• Rest and scale as needed
• Low intensity and steady pace

45min @ easy pace:
30cal erg
10-14 slamball
20m+20m single arm front rack carry
20sec+20sec side plank

2min jump rope
2+2 turkish get up
6-10 strict knees to elbows
20 shoulder taps in plank

30cal erg
12 curtsy lunge (4 back rack, 4 front rack, 4 OH)
14 calf raise (control eccentric!)
30sec glute bridge hold