Warm Up

400 m Run / 500 m Row

25 Push Ups

25 Sit Ups

25 Air Squats

25 Lunges



For Time

2000 m Row

200 Double Unders (400 Singles)

2000 m Run (3 laps around parking lot) (or 2400 m Row)


1000 m Row

100 Double Unders (200 Singles)

1000 m Run (1.5 Laps around parking lot) (or 1200 m Row)



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