“The Long Way Home” (40 minutes continuous)
RPE 4–5 steady effort — no redline, no rest, just rhythm.
Every 8 minutes, rotate to the next movement block below (5 total rounds):
Block 1 – Cardio Endurance
500m row
100m farmer carry
Block 2 – Strength Endurance
10 dumbbell Romanian deadlifts (light/moderate)
10 goblet squats
10 alternating step-back lunges
Block 3 – Upper Body Flow
10 push presses (light DBs)
8 ring rows
6 push-ups
Block 4 – Core & Stability
10 plank shoulder taps
10 KB dead-bugs (each side)
20-sec hollow or plank hold
Block 5 – Reset & Repeat
250m row
8 air squats
10 lateral lunges
10 banded pull-aparts
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