40min race format:
500m row
15 burpees,
500m row
50m overhead KB carry (53/35lb),
500m row
20 wall balls (20/14lb),
500m row
10 tire flips (or 15 heavy KB deadlifts),
500m row
20 cal ski erg.
Cooldown: 10min: slow row 200m, seated forward fold, thoracic foam roll, doorway chest stretch
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