• Aim for HR zone 1-3
• Scale and rest as needed
• Low intensity and steady pace

45min @ easy pace:
30cal erg
20m bear walk (forward + backward)
40m sandbag bearhug carry
20 shoulder taps in straight arm plank

2min jump rope
2+2 turkish get up
8-10 strict knees to elbows
20sec+20sec side plank

30cal erg
18 reverse lunge with bar (6 back rack, 6 front rack, 6 OH)
8-10 squat to stand with twist
20-30sec hollow/tuck hold