STRENGTH

Front Rack Reverse Lunges: 3 x 8 each. Rest 90s.
– One moderate weight for all sets

CONDITIONING

3 RFT:
Row 500 meters
30 KBS (32/24)
30 Burpees
Rest as Needed, at least 3:00.

Accessory:

Rusin Triset x 2-3 rounds x 10 each.
Then,
World Greatest Stretch x 30 each position.