Monostructural activity could also be described as "cardio" exercises.  I loathe the word cardio, so let's call them "metabolic" instead.  Our monostructural activities would include running, rowing, jumping rope, agility drills, etc.

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Daily Training

4 x 1 minute/1 minute off of:

Rowing

Double-Unders

*Goal: Match meters and reps for each round

Recover

5 x 20secs on, 40 secs off:

Lateral shuttle Drill

Mobility

Quad Stretch on Wall- 1 minute each leg

Samson Stretch off Plyobox- 1 minute each leg