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ROW

Get on your rower today and GET IT!

Workout of the Day

WARM-UP

Run 400m
30/20/30

STRENGTH/ACCESSORY

Alternate every other minute for 10min:
-10 Sumo DL
-10 BOR

WOD

Row: 50 Cal

Then
30, 20 10:
SDLHP
S2O

RX: 75/115
Zone 3: 55/95
Zone 2: 35/65
Zone 1: scale as needed

MOBILITY

Lateral hamstring stretch – 2min/side

Smash/roll hamstrings

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