BEGINNERS

200m row TC 45 sec M / 55 sec W

rest 60"

400m row TC 1:40 min:sec M / 1:50 min:sec W

rest 90"

600m row TC 2:00 min:sec M / 2:10 min:sec W

rest 120"

400m run easy 

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INTERMEDIATE

12' Amrap

15 ASW

9 Pull Up / 12 Ring Row

rest 2'

3' max rep di fs from ground 50kg M / 30kg W

WORKOUT OF THE DAY