40min race format:
500m row
20 burpees,
500m row
50m sled push (max effort),
500m row
15 tire flips (or 15 heavy DB deadlifts),
500m row
20 cal bike erg,
500m row
50m overhead KB carry (53/35lb) + 10 box jumps.
Repeat from top if time allows.
Cooldown: 10min: slow walk, lying hamstring stretch, pigeon stretch, foam roll full body
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