5 Rounds @ 75-80% effort; 30min time cap (this should be an aerobic effort, NOWHERE NEAR REDLINE)
400m Run
6 HSPU
10 GHD Sit-ups
12 KB Swings @ 53
40 Double-unders
Time: 21:58
+
10min Row @ Z1
2565m, 1:58 pace
WORKLOAD =750.5
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