1. With a 10 Minute time cap, 5 Rounds of -
30sec Glute Bridge
Row/Ride 250m (no more than 70% of max effort)
30 sec Handstand Hold
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2. With a 10 Minute time cap -
Run 800m (no more than 70% of max effort)
Row/Ride at 75% of max effort until time is up.
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3. For Quality -
30 x Inch Worms
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