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

20x box jump overs 30” box

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30 min AMRAP of:

600m run

7x pull ups

1x rope climb 

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Partner style candlesticks to

failure

3 rounds