BEGINNERS
1 – 5 x 30” max effort – 30” 200 wat BIKE
rest 1
2 – 1250m row – > 250m row max effort | 250m recovery
rest 1
3- 1000m run tc 5′
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INTERMEDIATE
EMOM 14′
ODD 5 Bench Press on the floor 80% di 1 rm
EVEN 2 DL + 1 Clean Squat (90% del clean)