Endurance:

400m Run

40/32 Calories rowed

35/28 Calories biked

Rest 3:00

 

4 rounds for total time

 

Core work:

Low Plank Holds

0:30 hold, 0:30 rest

1:00 hold, 0:30 rest

1:30 hold, 0:30 rest

2:00 hold, 0:30 rest

…continue pattern until failure

 

For longest hold

 

 

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