Warm up;
15 cal machine
Core tabata
20on - 10s off (4rounds)
Sit up
Plank
Russian twists
Strength:
4 rounds for qualify: (15min cap)
3 wall walks
10 ring rows
30s top of the ring hold
Conditioning:
3 rounds for time:
200m run/row
50 single unders
10 hanging knee raises
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