2/7/24

Warm up

5 minutes mixed cardio

Aerobic capacity-Delta

1 round

500 meter run

40/30 cal row

20/15 cal bike

2 rounds

400 meter rune

32/24 cal row

16/12 cal bike

3 rounds

300 meter run

24/18 cal row

12/9 cal bike

4 rounds

200 meter run

16/12 cal row

8/6 cal bike

5 rounds

100 meter run

8/6 cal row

4/3 cal bike

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