20 minutes@ 80% of MPE
Run 400 meters
3 wall walks
10kb swings @ 55/35
10 ring rows
1 lap forward ape
Row 200 meters
Performance
For 35 minutes @ 75-80% (including rest)
Row 2:00 (cals)
1 length Lizard Crawl
5 L-pull-ups
10 ring push-ups
15 box step-ups @ 24/20
10 hindu push-ups
Run 200 meters
Rest 60 seconds
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