Warm Up:

400 m Run / 500 m Row

10 Perfect Push Ups

15 GHD Sit Ups or Strict AbMat Sit Ups

30 Air Squats

Hip & Shoulder Mobility



1 Rep Max


(split or power)



5 Rounds for Time

60 Double Unders (120 Singles)

40 Air Squats

20 Cal Row

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