Lower Body: 5 Rounds or 15 min cutoff
200m Row
20 Full Squat Clean to Press
20 Lunge with sandbag
Upper Body: 3 Rounds or 10 min cutoff
10 DB Push-Up --> T-Hold
20 Single Arm Bosu Rows
20 Tricep Extensions
Core / Metabolic: 3 Rounds or 10 min cutoff
10 Burpees
15ea Alt. Hanging Knee Raise
20 Alt. Supermans
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