80%
30 Burpees (No Jump)
Run 800m
(4:08/4:12)
Rest 4 min
30 KB Swings (53)
Row 1000m
(4:24/4:36)
Rest 4 min
Repeat Both
Both runs were 2:53. The burpees made the 4 second difference. As far as the other one, my glutes are sore, so rowing just wasn't very comfortable today.
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