5 rounds for quality of:
Row, 500 m
10 Burpee Over Rowers
5 Strict Pull-ups
10 Z Press, pick load

This is NOT for time and should be performed at an RPE of 6-7 out of 10. Again, 60-70% or so to keep the theme of recovery going. Try to find a steady pace on the rower and establish your heart rate here. Keep it up with the gymnastics movements and Z press which can be a challenging movement. If you are strong at the pull-up and want to add a bit of weight you’re welcome to. If you need some assistance try a band as an option today.

Post Work
1x:
Banded Hamstring Stretch
:90 sec-2 min/side

Lying Leg Crossover
:60-:90 sec/side

Thread the Needle
:60-:90 sec/side