Warm-up:
:30 Jump rope
10 Hand release push-ups
10/10 Toe touches
10 PVC pass throughs
x 2-3 Rounds

Endurance:
Row 250 Meters for time
:20 rest
x 4 sets
3 minutes rest between rounds
x 5 rounds

Strength:
Low bar back squat: Go for a heavy single for the day
Drop to 80% and go for max rep low bar back squat
Legless rope climbs: 10 Ascents, rest as needed

Recovery:
Shoulders and Spine…Just play and follow along.