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Trainer Insight

10min warmup

Block 1: 50+ mins

Begin with a 1600m run or row (cap your time at 10:00) You will repeat this later in the workout. When done, complete 4 rounds of all the exercises listed. After your second 1600m, complete 4 more rounds of the given exercises with the reps of your choice. Whatever time you have left, use the remaining time to complete either a run or row.

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