Warm Up:
Old man
Running Drills
150m Row
5 Inch Worms (in place)
10 ASQ
10 Banded Ys
5min
“Moesha”
500m Row
30 DUs
.25 Miles Bike(.4KM)
1000m Row
60 DUs
.50 Miles Bike (.8KM)
1500m Row
90 DUs
.75 Miles Bike (1.2KM)
-FT-
Echo Bike*
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