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Start with this warm up
3 rounds of 30/30, 30/25, 30/20 of:
- PVC OHS
- push ups
- sit ups
- pull ups
- back extensions
- 1000 meter row
- 20 burpees or 20 double unders
- 750 meter row
- 30 burpees or 40 double unders
- 500 meter row
- 40 burpees or 60 double unders
What’s this mess? This was everyone’s time from this workout!