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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