Isometric: 3 Rounds
5-5-5 Tempo (5 seconds down, 5 seconds hold, 5 seconds up)
5 Tempo push ups
5 Tempo goblet squats (light weight)
5 Tempo ring rows (hold at top)
5 DB RDLS (2 DBs, 2 legs)

Active Recovery – 3000m Row at conversational pace