Warm Up
8 Rounds FOR QUALITY (Dupla)
100m Row
3 Burpee Over Row
*One round each
**Plank hold for partner
Skill/Strength
CORE Work
EMOM 9'
1. 40" Russian Twist
2. 30" Hollow Hold
3. 20 Alternate V-Up
Conditioning
2 Rounds FOR TIME
50 Sit Up
40 USA Kettlebell Swing @24/16
30 Push Up
20 Box Jump
TC 15'
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