4/30/25

Warm up

30 seconds of each

Down dog

Pigeon

Couch

Endurance

Scale-1 round

Rx-2 rounds

Rx+-3 rounds

0-8:00

1/2 mile run or 40/32 cal bike

Max meter ski IRT

8:00-10:00

Rest

10-18:00

1/2 mile run or 40/32 cal bike

Max meter row IRT

Post total meters

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