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Every 2 min for 20 min

Choose one from group A and one from group B and combine them, then res the duration of the 2 min.

Group A
Row 10-12 cals
AB 6-8 cals
Run 100-200 Meters

Group B
Any movement you wish to work on.

Make sure you give yourself some rest. You should be able to start your next round with no issue.