5 sets 30sec DU 30sec Rest
Goal is to achieve the same number of DU’s each set. If you are not proficient at DU’s, you will do SU’s and try to achieve the same number of reps each set as well.
400m Run @ Mile pace
200m Recovery jog (As slow as necessary to allow full recovery for the next 400m)
500m Row @ 2k pace
250m Recovery row (As slow as necessary to allow full recovery for the next 500m)
Hips: spend a few minutes in banded distractions
Shoulders: 30sec box shoulder stretch x 3