| Workout For time with a 40:00 cap 1k/900m row 60/48 cal bike 2k/1800m row 120/96 cal bike 1k/900m row 60/48 cal bike |
| Mobility 1:00 quad smash/side 5 banded IR/Er for hips/side 5 hip flexor lift offs/side 3 sets |
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