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08/20/2019

Warm Up

6 min AMRAP

- 1 min machine

- 8 tempo push-ups

- 8 Russian KB swings

- 15 single-unders + 15 double-unders


Conditioning - No Score

2 rounds, 7 station, 28 min total

Work - 1:30

Active Rest/transition - 0:30


Station 1

- row (calories)

Station 2

- Box jumps @ 24/20

Station 3

- 200m run (track if necessary)

Station 4

- American KB swings @ 53/35

Station 5

- Assault bike (calories)

Station 6

- double-unders

Station 7

- Ski (calories)


*4 burpees will be completed during each 30 second transition. Drop burpees by 1 rep as necessary to keep heart rate consistent.

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