8am Endurance
8 by 400 meter sprints with 90 seconds rest between.
(may sub out rowing for running but do 10×400 with 90 second rest)

9am- mobility

10am
Switch it up today. Nice long single person workout. Simple and effective.
500m Row
40 Wallballs
1000m Row
80 Wallballs
500m Row
40 Wallballs