5×5 Reps @70% of 1RM
*Re-set at the bottom after each rep, no touch and go today
1) 16/12 Cal Row
2) 20 Sit-Ups
3) 10 HSPUs
*no more than 0:50 of work on the rower and 1-2 sets on the HSPUs.
**Scale up if needed by doing strict or deficit HSPUs.
***Adjust row cals and reps to get 0:10/0:20/0:20-0:30 seconds of rest respectively for each minute. For the HSPU scale the volume down to 7 or 5 reps or do as many HSPUs in 0:30 to practice and accumulate volume.