Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calorie/10 lunges/30 DU/5 wall squats

Strength: 15 minutes

1a) single arm OH walk - 5 x 100' (50'r/50'l)

1b) weighted plank - 5 x 1:00

Conditioning: for time (15 cap)

30-20-10

STOH 135/95#

calorie row/bike/run/ski (you choose)

*perform 100 double unders (300 singles after each round)

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