Warm Up

400 m Run / 500 m Row

Stretching & Mobility on own


   High Knees

   Butt Kickers

   Frankenstein Walk




For Time

1000 m Row

120 Double Unders (400 singles)

100 Wall Balls (20/14)

90 V-Ups

80 Air Squats

70 Push Press (45/35)

60 Lunges (each leg = 1)

50 Goblet Squats (53/35)

40 Box Jumps (24/20)

30 Burpees

20 Push Ups

10 Laps

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