OTM [36]

A1. Row easy (0:45) OR 0:35/0:10 hard

A2. 2A farmers carry (2×53/2×35). Work at moderate pace. Set up a few 45lb plates or short boxes and walk over them.

A3. 3 -5 high/challenging Box Jump or 6-8 step ups (total)

A4. Bike easy 0:45 OR 0:35/0:10 hard

A5. Supine body row (on rig) 10-12 moderate reps or ring row (palms down)

A6. HS practice (Rx: Freestanding; no hand movement once you kick up) or walking rest

 
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