Row for total cals = 120
11 x 1min row intervals
Increase damper setting each interval from 5 to 10 then descend each minute back down ending damper setting 5.
For time = 8:07
400m run
30 sprawls
30 cal assault
For time = 5:21
200m run
20 sprawls
20 cal assault
For time = 2:08
100m run
10 sprawls
10 cal assault
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