Endurance-Running Option200×4 with 60 seconds rest400×4 with 2 minutes, last 400 rest 4 minutes1 mile max effortNon-Running Option partners20 Rounds 45 seconds Max effort row, 15 second transition time, switch every roundRest 5 minutes 10 Minute AmrapPartner 1 does 7 calories on a bike runs 100m comes back does 3 burpees with their partner.. then...Read More
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