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1. Row 500m (max effort)
rest the amount of time it took to complete 500m
2. Row 1000m (max effort)
rest the amount of time it took to complete 1000m
3. Row 1500m (max effort)
rest the amount of time it took to complete 1500m
4. Run 1500m (max effort)

Skill: Grease the muscle up groove

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