Conditioning
5K Row
21:13.1
Weightlifting
Snatch
6 sets x 1 rep @ 80 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 10 reps
Tabata Prone Dumbbell Row
20#s (Minimum 10 reps each round)
Conditioning
5K Bike
100 DUs
4K Bike
80 DUs
3K Bike
60 DUs
2K Bike
40 DUs
1K Bike
20 DUs
38:19
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