3-5 Sets @70%
3 minutes Assault Bike
1 minute Shuttle Runs
3 minutes Row
1 minute Single Unders
3 minutes Ski-Erg
1 minute Reverse Single Unders
+
2-3 Sets For Quality
Lunge Matrix
Accumulate 60-sec Hanging
Lunge Matrix w/ Rotation
Accumulate 60-sec Ring FLR
Lunge Matrix w/ PVC Overhead
20 Flow Underswitch
Single Leg Hop matrix
