For Total TIme
500m Row
400m Run
4 Rounds
6 Deficit Push-Ups
12 Alternating Renegade Rows
500m Row
400m Run
4 Rounds
10 Weighted Knee raises
10 Weighted sit ups
500m Row
400m Run
4 Rounds
8 Dumbbell Curl to Press
50m Farmers Carry
500m Row
400m Run
36 Min Cap
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