Warm Up 

400 m Run / 500 m Row 

10 Air Squats 

10 Push Ups 

10 Sit Ups 

10 Wall Balls (20/14)

10 Box Jumps (24/20)



EMOM x 21 

Minute 1: 15 cal Row 

Minute 2: 15 Box Jump Overs (24/20)

Minute 3: 15 Med Ball Squat Cleans (20/14)

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