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Run 5k as fast as you can.
A brief workout of decreasing double unders and sit ups.
Cycle for distance traveled
A brisk 5 minute warmup walk or jog.
For 20min, alternate 60 seconds of jogging and 90 seconds of walking.
5 rounds of 400m runs and 95lb overhead squats.
Row 2 km for time
Time Trial: run a 10k as fast as you can!
4 rounds of run and rest
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