20 single jumps
20 power jumps
20 pikes
20 jump tucks
20 butt kickers
5 Inch worms
10 quad pulls
20 singles
20 power singles
20 double taps
20 Double unders
6 rounds of:
50 dubs / 100 singles
Rest 1:00
Sprint 200m
Rest 2:00
*score is for time (including rest)
3-5 minutes of light rowing and stretch calves & hamstrings/voodoo floss bands/
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