At Sustainable Effort
400m Run
400m Row
Rest 1 min
800m Run
800m Row
Rest 2 mins
2k Run
2k Row
+
15 min AMRAP @ Sustainable effort
100ft Suitcase Carry/side
20 Cals on AirBIke
1 min Plankhold
15 GHD Back Extensions
At Sustainable Effort
400m Run
400m Row
Rest 1 min
800m Run
800m Row
Rest 2 mins
2k Run
2k Row
+
15 min AMRAP @ Sustainable effort
100ft Suitcase Carry/side
20 Cals on AirBIke
1 min Plankhold
15 GHD Back Extensions
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