- warmup
- 100m run
- 2 wall walks
- 6 spiderman lunges
- 10 wall squats + 10 sec bottom hold on last rep
- A. Thruster (off rack) 5-3-3-1-1
- B.
- 7 Rope Climbs / modify seated to standing / 21 strict pullups
- 1k row
- 25 burpee box jump over (24"/20")
- 30men /20 women calorie bike
- 800 m run
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