Notes: this is an interesting one, and a mainstay in building a solid foundation. You’ll notice that there are focused areas followed by “flushing”. Front squats and jumping lunges, as an example, is followed by 250m row. The goal here is to push your sets to BURN and then flush with a row or run. You should be 100% focused on quality of movement.
On ring rows, you’ll notice 2010, that is a tempo, and means 2 seconds descent, 0 second hold, 1 second ascent, 0 second hold.