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Session 2, Week 4

Warm-Up: Tabata cycle (8 rounds :20 work :10 rest) Light KB Swing to eye level

Part 1. Rowing Intervals

500m Row x 6
1:1 rest (however long it takes you to row, you rest that long)
Damper= 10, 9, 8, 7, 6, 5

Rest 10:00

Part 2.

AMRAP 10
10 Burpees
50 Double Unders (100 Singles sub)
10 Pull-ups
50 Double Unders (100 Singles sub)

Note rounds + reps completed after 10 minutes

*Note this workout is for endurance athletes only! The next time to join will be in session 3 which begins the week of December 30th.