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Workout of the Day

Fitness
For time:
2000m row
100 burpees, no push-up
3 miles assault bike
*35 minute cap.

Training notes:
-Pace this for high but consistent output.

Record total time.

Performance
For time:
2000m row
500 double-unders
3 miles assault bike
*35 minute cap.

Training notes:
-Pace this for high but consistent output. Don’t go so fast on the row that you can’t do double-unders.
-Fraction double-unders intelligently relative to your capacity from the beginning.
-Be cautious on double-unders if your calves are destroyed from Murph (ie you haven’t run two miles with a weight vest any time recently)

Record total time.

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