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

20min @ easy pace:
20cal machine
10-14 slamball
2min jump rope
2+2 turkish get up
20 shoulder taps in straight arm plank

Rest 3min

20min @ easy pace:
2min jump rope
60m farmers carry
20cal machine
40m sandbag carry
20sec+20sec side plank

Optional cooldown:
5min erg / tabata of choice