A) 15 minutes of Rowing
Work at a pace you could sustain for an hour or more. You should be able to breath through your nose the entire time.
B) 30 minutes for quality:
1) 10 Alternating Cossack Squats with KB or DB in goblet hold
2) :30 second Hollow Hold or Flutter Kick
3) 5-10 Kipping Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises or Sit-Ups
4) 2:00 Row
The Toes-to-Bars (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency and not on just getting the reps done. The intent on the conditioning is to stay out of the “pain cave” and work at a sustainable and repeatable pace across the entire workout. These workouts should feel easier that Tuesday’s intervals