StudioRow | 50 Minutes

Workout starts 2 mins in, after a little tech difficulty.
Pick drill and warmup 10s 
30 seconds on 15 offx10 on erg bringing rate up
30 seconds on body weight exercises x10
Grab a small sip of water 
30 on 15 off x10 bringing rate down on erg
Cool down and stretch

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Stretch Sculpt Intervals | 1 Hr

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Lower Body Circuit | 5 Minutes