A. Group warm up

B. Row repeats
max effort

rest 2 min between sets

C. For time:
200m Run
1-50m KBOH walking lunge 53/35
*single arm, switch arms as needed
100 DU’s
200m Run

*7min time cap
*add 1 second to time for any unfinished reps

D. Cool down
Source: Workout Of The Day

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