02 16 23

A. q(7:00) x 4 rds
Bike 800m @ RPE 4-5
Row or Run 400m @ RPE 4-5
5-10 stepback/stepup burpees (no jump)
Crossover bands: ATYT x 7 reps

B. [20] Foam roll recovery:
-quads
-glutes/hams
-upper back
-lats