1000m Row Warm-up10X200m Row Sprint 3min rest38.3 - 38.3 - 37.4 - 37.5 - 37.435.8 - 35.4 - 34.6 - 33.6 - 33.1total 2000m time = 6:58CFWU x2 with Box push-ups
1000m Row Warm-up10X200m Row Sprint 3min rest44.5 - 45.4 - 45.0 - 45.3 - 44.244.7 - 43.7 - 43.5 - 43.1 - 41.8total 2000m time = 7:35CFWU x2 with Box push-ups
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1000m Row Warm-up
10X200m Row Sprint 3min rest
38.3 - 38.3 - 37.4 - 37.5 - 37.4
35.8 - 35.4 - 34.6 - 33.6 - 33.1
total 2000m time = 6:58
CFWU x2 with Box push-ups
1000m Row Warm-up
10X200m Row Sprint 3min rest
44.5 - 45.4 - 45.0 - 45.3 - 44.2
44.7 - 43.7 - 43.5 - 43.1 - 41.8
total 2000m time = 7:35
CFWU x2 with Box push-ups
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