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BASE / GAIN

2 Sets

500m Row

- Rest 2min -

500m Row

- Rest 2min -

1,000m Row

- Rest 5min b/t sets -

*Total 4k Row


OR


2 Sets

30/24 Bike

- Rest 2min -

30/24 Bike

- Rest 2min -

50/40 Bike

- Rest 5min b/t sets


8 Sets (20sec On/10sec Off)

Hollow Hold

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