200917

EMOM FOR 10 MINUTES

18/15 CALORIE ROW/ 12/10 CALORIE BIKE

REST 1 MINUTE

ALTERNATING EMOM FOR 10 MINUTES

1: 15 BURPEES AMRAP OF SINGLE JUMP ROPES

2: REST

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5 ROUNDS IN A 3 MINUTE WINDOW... 1:00 ROW/ BIKE 4 SQUAT CLEAN AND JERKS, 225/155

FOR TIME 50 KETTELBELL SWINGS, 1.5/1.0 PD. 50 BACKSQUATS 45/35 50 PUSH-UPS 50 BACKSQUATS, 45/35 50 KETTLEBELL SWINGS, 1.5/1 PD.

5 ROUNDS 400M RUN 20 DUMBBELL DEALDIFTS, 50/35 20 LUNGE STEPS