Warm Up:
Old man
150m Row
5 Burpees
10 ASQ
15 Banded Face pulls
6min
“Blackguard”
6min Max Distance Row
3 min Max Distance Ski
6 min Max Distance Bike Erg
3min Rest
X2
People can start
with bike or Row
Extras:
3×15-20 GHD Sit ups
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