500m row
7 min AMRAP
30 step ups - focus on drive not speed
20 air squats
10 lunges
Ready
50 evil wheels
50 star fish
Strength
8x 16 min EMOM
Odd - 7 back squats
Even - 20 jump squats
Metcon
5x
15 cal assault bike
10 burpee box jump
5 HSPU
RSVP To Class
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