Warm-up:
500 meter row
15 PVC Pass Throughs
Mobility for 10 minutes
8 minute Amrap
10 Burpee
15 Jumping Alternating Lunges (Knee touches the ground)
20 Double unders
then
4 RFT
20 Wallballs
200 meter Medicine Ball Run
20 Sit-up (Medicine balls)
*can NOT carry ball on shoulder*
*ball travels behind your head toes*
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