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Essentials:
A.
3 Sets Not For time, for quality:
Single Unders or Double Unders x 20 reps
Turkish Get Ups x 2 reps per Arm
Lying Leg Raises x 10 reps
*10min Cap*

Rest 5min

B.
Run x 10min
*At the top of each minute Perform 5 Squat Jumps*

No rest, Continuous clock to B

C.
Row x 10min
*At the top of each minute Perform 3 Burpees*

No rest, Continuous clock to C

D.
Single Unders x 5min
*At the top of each min Perform 3 Incline Push Ups*

Fitness:
A.
3 Sets Not For time, for quality:
Double Unders x 20 reps
Turkish Get Ups x 2 reps per Arm
Candle Stick Roll or Candle Stick Roll to Pistol x 10 or 5 reps per leg
*10min Cap*

Rest 5min

B.
Run x 10min
*At the top of each minute Perform 10 Squat Jumps*

No rest, Continuous clock to B

C.
Row x 10min
*At the top of each minute Perform 5 Burpees*

No rest, Continuous clock to C

D.
Single Unders x 5min
*At the top of each min Perform 3 Push Ups*

Performance:
Rest

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