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WARM-UP

2:00 BLOOD FLOW

WARM-UP

200 METER ROW

WARM-UP

3 SETS (10:00 CAP)

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AMRAP X 8 MINUTES*

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WITH A PARTNER ( PLEASE WIPE HANDLES OF ROWER BEFORE SWITCHING ONTO THE ROEWER)

WARM-UP

ON A 5:00 RUNNING CLOCK

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2:00 BIKE, ROW,SKI (INCREASE PACE EVERY :30)

WARM-UP

3:00 CARDIO CHOICE

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AMRAP X 8 MINUTES

WARM-UP

AMRAP X 10 MINUTES