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.
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