I. 500m Row
20 Squats
25 Push ups
20 PVC Rollouts
II. Filthy Fifty
Box Jumps
Jumping Pull ups
KB Swings (16kg)
Lunge Steps
Knees to Elbows
Push Press (45#)
GHD Back Extensions
Wall Balls
Burpees
Double Unders
Time: 33:05
Rogue Fitness
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