- Tabata (20 sec work, 10 sec rest)
- 8x per movement, 4 minutes each. rest 1 minute between movements for a total of 25 minutes
- Burpee Pullups CF / Plate burpees for BC
- Air Squats
- KB American Swings (53/35)
- Box Jumps (24"/20")
- Ring Dips / Box Dips
- Cool down: 800 M run
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