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A. Every 4-5 min for 7 Rounds
Row 250 Meters
15 KBS
50 Dubs or Run 100 Meters

If the round took you 2 min go at the 4 min mark. if it took you 2:30 go at the 5 min mark. Share rowers if needed. Second person will go at the 2 min mark.

B. Extra Mid-Line
GHD – 12 x 3
Farmers Carry – 100 Meters x 3