| Warmup Spend 5:00 going over rowing technique, then hit 2 sets 15 du 8 cal row 3 box jump overs To get your heart rate ready to rock and roll |
| Workout 4 rounds on the 8:00 start 75 double unders 50/40 cal row 25 box jump overs 24/20 If it’s nice, you may sub a 550 run for the row |
| Ab Finisher 3:00 AMRAP flutter kicks Right into :90 side plank/side |
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