| Warmup 9:00 EMOM A 20 double unders B :30 hollow hold C :30 arch hold |
| Workout Every 4:00 x 8 rounds Odd rounds: 40 double unders 30/24 cal bike Even rounds: 750/700m row Rx+ stay on your rower/bike at 70% of your average speed for your working bit (zero-rest intervals) Score is total working time |
| Cooldown Spend 5:00 rolling or stretching whatever you need |
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