A. Assisted pull ups, 4-5 reps x4 sets; rest 2 min
Did this.
B. Push ups, 6-8 reps x4; rest 1:30 (doesn't need to be unbroken)
Did this. Can't remember how broken up. Sorry.
+
For time:
Row 1k
Run 1 mile
Row 1k
Total time: 17:58.0
Row 1k: 4:46.5
Transition: 0:08.9
Run 1 mile: 8:06.2
Transition: 0:16.1
Row 1k: 4:40.2
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