With a running clock for 40 minutes:

400 run 600m row
then 3 rounds of
10+10 step back lunge
8 + 8 1-arm DB row

RPE 6-7

Goal & Intensity
-Build aerobic capacity and unilateral strength.
-Improve balance, control, and movement quality.
-Steady, continuous work for 40 minutes.
-Movements should feel controlled, not rushed.
RPE 6–7.
-You should be able to maintain the same pace throughout.

Coach’s Tip
Move with control and focus on good positions.
Choose a weight that allows clean, stable reps every round.