Seminar prep

5min row on high DF

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15x sqt + 10x push up + 5x pull up

3 rounds

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Checkpoint row

1250m

*first 1000m @ T2k-2k pace

*last 250m max effort

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300cal assault Bike for time

*every 3min on a running clock 3x G2S @ 50% BW

**FE = 215cal

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5min FLR

*25cal penalty per drop