WARM uP
2 Minute Bike
20 Sec Goblet Squat Hold
2 Minute Row
2 wall walks or 4 inch worm Push ups
CONDITIONING
A•B-A •B
A- 4 Minute Cap
Men 21-15-9, Women 15-12-9
Wall Ball 14/10
Cal Bike
Rest 2 Minutes
B-4 Minute Cap
1000/800 m Row
Rest 2 Minutes
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