BEGINNERS
work in team
2 rounds of 500m row + time plank
rest 2'
2 rounds of 1000m bike + time sit up
rest 2'
2 rounds of 450m run + time v-up
rest 2'
TOTAL Time 30'
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INTERMEDIATE
Little Murph
800m run
60 pull up
120 push up
180 squat
800m run
TC 40'