3k, 2k, 1k Go....
3000m easy row warmup
20 db press
20 pushups
10 pullups
2000m row at 75-80% pressure
15 pushups
20 DB Snatch
10 kettlebell swings
1000m row at 75% pressure
20 pushups
10 pullups
2000m row at 75-80% pressure
15 pushups
20 DB Snatch
10 kettlebell swings
1000m row at 75% pressure
10 pushups
40 Sandbell situps
500m row at 100% pressure
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