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3 Rounds
4 Minutes (Moderate) Row, Bike, Ski
Rest 15 Seconds
2 Minutes (Comfortable) Row, Bike, Ski
NO rest - Straight into-
1 Minute (Hard) Row, Bike, Ski
Rest 1 Minute
45 Seconds (Hard) Row, Bike, Ski
Rest 1 Minute
20 Seconds (Hard) Row, Bike, Ski
Rest 1 Minute
*1 Round is from the 4-Minute Effort through the 20-Second Effort.
AMRAP 4 x 3 Rounds 15 Calorie Row/12 Cal Assault Bike 15 Power Cleans 10 Burpee Box Jumps *Rest 4 Minutes Between Rounds
PART 1 Bench 9 – 7 – 5 – 3 – 5 – 7 – 9 PART 2 For Time 7 Rounds 7 Double Dumbbell Front Squats 7 Strict Pull-ups/Ring Row/Inverted Row 7 Double Dumbbell Push Press 7 Knee Raises(hanging)/Leg Raises (l
PART 1 4 Rounds 1 Minute (Moderate) Bike 2 Minutes (Easy) Bike 3 Minutes (Hard) Bike Rest 2 Minutes Between Rounds PART 2 Upper Body Tune Up