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W1: 250 row sprint (x6)rest 30sec between rounds W2: Sprint 800m @ your 3mile pace rest the time it took to run

W3: 800m run/1 rope climb/800m run/1 rope climb/800m run/1 rope climb/800m run/1 rope climb/800m run/10 push ups/800m run/10 sit ups/800m run/10 push ups/800m run/10 sit ups/800m run/10 push ups/800m run

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