Warm up and strength Strength
250m run or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
250m run or row
Backsquat
Every 2:30 x 5
Round 1: 1 rep @ 95%
Round 2-3: 2 reps @ 90%
Round 3-5: 3 reps @ 88%
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