row 20 mins at a 500m 2min pace: 5k in 19:55
5 rds
5x curtis p @ 2-25# kb's
10x sit ups
1 min bike sprint
10 rds bike
30/30 hard/less hard
5 rds bike
30/really hard 30/off
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"It's supposed to be hard. That's the magic in it. It's pretty simple." Rob Shaul
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