Warm-up:

4:00 min light bike
4:00 min light row

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Bike & row workout

As many rounds as possible in 30:00 minutes of:
2000/1600m bike @ 80% Watt
500/400m row

Right into

10:00 min light bike

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Bonus

Dumbbell head pinch hold
4 sets of :30s work followed by :30s rest

Rope lowers
Accumulate 20-25 reps

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