3 x 8/8, build

GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do all 8 reps on one side, then switch sides. Add weight each round.

EMOM 20

1 – 250/200 Meter Row

2 – 25 Sit Ups

MVx: 200/150m, 15 sit ups

GOALS + GUIDANCE: Aim to complete each row in about :45–:50, giving yourself a few seconds of rest before transitioning to the sit-ups. Move smoothly and consistently through the sit-ups to keep your heart rate controlled.