For time:
Row, 250 m
Run, 1000 m
-- then --
3 rounds of:
5 Standing Broad Jumps
10 Mountain Climbers
15 Air Squats
-- then --
Run, 1000 m
30 Ball Slams
Vest......optional.
Run is from the back door of the gym to the boat ramp at the beach. Perform your 3 rounds then run back to the gym.
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