A. Ring rows, 6-8x4; rest 1:30
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B. GHD sit ups, 12-14x3; rest 1 min
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3RFT:
Row 400m
Run 400m
Bike 20 cal
Total time: 23:01
Round 1: 7:32.9
Round 2: 7:54.4
Round 3: 7:33.6
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Foam roll lats/thoracic
10 band pull apartsx3; rest as needed
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