Warm up 3 rounds:
Row 500m
10 x Deadlift
10 x Push Ups

SMMF
Weighted Lunges for 500m (change the weight and carry method every 50m)

George Washington
Row 500m
50 x Box Jumps
50 x Push Ups
50 x Sit Ups
50 x Pull Ups
50 x Back Extensions
50 x Ring Dips
20 x TGU

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