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No weights but buckle up....
3min each station
Air bike - calories
Row - calories
Burpees
Box jumps
Weighted sit ups
Pull ups
Bulgarian lunges

Warm up 800m jog

Wod
24min EMOM
15s transition between stations

Station 1:
Max Calorie Row

Station 2:
10 burpees (u don't have to fully open hips)

Station 3:
KB swing 53/35

Cash out:
1mile run or 1,000 single jump rope
FRI 4:04PM

Tabata This!

2 RFT each station - 4x 40s work 10s rest

Row
Deadlift 185/115
Front squat 95/65
Push press 95/65

Cash out 200 ab crunches

Warm up - 400m lite jog (weather permitting
Ladder warm up
10- 1 air squat
1-10 air squat jump
Wod
10 min each station
Row total meters
2 K2E (as high as u can)
2 Wall ball
(Add 1 each round)
2 Thruster 75/45
2 Push up in bar
2 Burpee bar jump over
(Add 1 each round)
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