Casey squared!

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Boat Race
Teams of 2
3 rounds
Row 500m
Run 400m

Warmup
200 M Row (Slow)
:30 Knuckle Dragger
:30 Knee Hug
:30 Quad Stretch
200 M Run
:30 Boot Strapper
:30 Samson and Twist
:30 Side Lunge
200 M Row (Faster)
Directly into 100 M Run

Modifications
Distance
Row, Bike, Ski

Tabata Time

Question of the Day
Top 4 Workout songs?

Box Brief

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