With a running
clock for 40 min

with a partner / break anyhow

20 wall balls
30 box jump over
800m easy row

-Long aerobic partner workout
-Focus on steady movement and sustainable pacing
-RPE 6Moderate effort, you should never feel close to max intensity
-Switch before fatigue slows you down
-Consistency matters more than speed
Strategy:
Wall Balls
-Break early if needed
-Maintain breathing rhythm
Box Jump Overs
-Smooth and steady pace
-Step-down is completely fine
Row
-Keep it truly easy
-Use it to recover before the next round