WOD
Run 5k or Row 5k
30 minute cap

Stretching progressions
Handstand progressions
10-20 minutes

Choose whichever option sounds worse. We’ve got a few options for the run. 5k is from the gym to Birkenhead Bus Station and back. Or 5 x laps of our 1k track to colonial road and back. The run can be scaled to a shorter distance or a split of rowing and running if required.

For scaling and detailed description, see the Zen Planner app.