Rowing aerobic base

2500m row, 1.5 mile run or 150

calorie airdyne

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Primal Movement 

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30 min AMRAP of:

600m row

50m sled push (empty sled)

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30 min AMRAP of:

600m run

20x wall balls (20/14# ball)

20/15 calorie airdyne

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KTE, Flexed arm hang on rings

max reps, 3 rounds