Warm Up :

400 m Run / 500 m Row

25 Situps

25 Pushups

25 Air Squats

25 Arm Circles (fwd & back)

Dynamic On Own



5 Back Squat

EMOM for 15 minutes

70-80% max



For Time -

30 Sit ups

21 KBS (53/35)

21 Box Jumps (24/20)

Row 12 Calories

30 Situps

18 KBS

18 Box Jumps

Row 12 Calories

30 Situps

15 KBS

15 Box Jumps

Row 12 Calories

30 Situps

12 KBS

12 Box Jumps

Row 12 Calories

30 Situps


9 Box Jumps

Row 12 Calories

30 Situps


6 Box Jumps

Row 12 Calories

30 Situps


3 Box Jumps

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