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Set a target time for your row for all three sets and ensure that you beat it. If you don’t you owe yourself an extra 500m at the end
500m row 10 pull ups 10 Push Press 10 Bench hand step ups 10 bench jump over’s Carry out the above exercises back to back, on completion rest for 3 minutes, this is 1 round. Repeat 3 rounds [wpdm_file id=26]

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