*10, 5, 3, 2, 1, 1 rep scheme. Rest at least 2 minutes before your final set.
Every 3 minutes for 12 minutes:
200m Run (or 250m Row)
50 Dubs (or 100 singles)
Record time for each round
Accumulate 50 seated hip ER with band
*Sit in black chairs around tire and loop band around knees and pull up the slack until you feel tension when your knees are together.
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