Warm Up:

400 m Run/ 500 m Row


10 PVC Pass Throughs

10 Arm Circles (fwd & bk)

10 Strict Pull Ups



    High Knees

    Quad Pulls

    Butt Kickers


Rowing Sprints

10 Minutes

40 sec on

20 sec rest



"Dirty 30"

30 Box Jumps (24/20)

30 Jumping Pull Ups

30 KBS (53/35)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 GHD Hip Extensions

30 Wall Balls (20/14)

30 Burpees

30 Double Unders


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