I. 1500m Row
3 x 20 Squats/10 PVC Rollouts/10 Lunge Steps
II. EMOTM 10 min.
1 Dead Hang Pull up
5 Ring Push ups
III. Tabata 20:10 x 8
KB Swings (16kg)
Burpees
Shuttle Runs
Box Jumps
Jump Ropes
I minutes rest between movements
Rogue Fitness
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