General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m Endurance: Row 400m Rest 3-5 minutes 5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including...Read More
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