Warm Up
20 min foam rolling

Recovery Wod
2 rounds
24/20 cal rowing recovery pace
10 tempo barbell z-press 15/20kg barbell only
10 LU-raises with 5kg plates
10 good morning with barbell 20kg

2 rounds
24/20 cal ski erg recovery pace
10+10 single arm kb swings 12/16 kg
10+10 banded trunk twists on static lunge hold
:45 blackburn

2 rounds
24/20 cal bike erg
15+15m single arm bottom up carry with kb 8-12 kg
20 banded air squat
:20 hollow body hold

Cool down
10 min lowerbody mobility.