Aerobinen:

• in 0-10mins 2km row
• 10-20 mins 1mile run (kortteli)
• 20-25min amrap 5-10 burpee 16 bw lunge
• 25-27mins rest
• 27-37 mins 1mile run
• 37-47 mins 2km row

Scale meters if needed so you can go with easy/moderate pace

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