Warm up- 43 Burpees You can do the strength before or after the rowing. big classes split up and half start on one, half start on the other. Strength- Bench Press 10,9,8,7,6,5,4,3,2,1 Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts. Scroll for...Read More
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