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It’s important you get here on time today. This is long and we need to get started as soon as possible ๐Ÿ™‚

12 min Row
:60 sec@85%
:60 sec@easy pace
+
:60 sec transition
+
12 min AB
:50 sec@slow spin
:10 sec@95%
:50 sec@slow spin
:10 sec@95%
:50 sec@slow spin
:10 sec@95%
:50 sec@slow spin
:10 sec@95%
:50 sec@slow spin
:10 sec@95%
:50 sec@slow spin
:10 sec@95%
+
:60 sec transition
+
12 min
Jog 100 meters
Run 100 meters
Run 100 meters fast
+
:60 sec transition
+
12 min
Hip extensions x 10
Farmers carry 100 meters
Bear crawl 10 steps
Lateral steps on 2 plates x 10(5 each side)