Warm Ups
Fake Squats
Arm Circles
SGBN OHP #45*5*3
Snatch Balance #45 *3, 65*3*3
Pull Ups *5
Weighted Chins #15*3*3
Russian Twists #7*20 (es) *3
Row 20:00 - >4347m
(02:16-02:04 average 500m splirs/ 15 strokes)
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