SWOD: 15 min to complete 5 Rounds.

Run 100m

10-8-6-4-2 Back Squat ***increase weight with sets as desired


WOD: 4 Rounds for Total Reps:

30 sec on/30 sec off


Toes to Bar

Burpee Box Jump Over

Sit ups

Speed Skaters

Cool Down: 4×45 sec Plank, 15 sec rest

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