Warm Up

400 m Run / 500 m Row

20 GHD

20 Air Squats

15 Knee Raises

5 Inch Worms



For Time:

START : 1 Lap Around Parking Lot (1200 m Row)

Then 10 Rounds of:

10 KBS (53/35)

10 Sit Ups

10 Burpees

200 m Run (300 m Row)

Then END with:

1 Lap Around Parking Lot (1200 m Row)

Time is recorded after the end lap.


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