4 sets for time
30 box step-ups @ 24/20
20 burpees
10 strict knees-to-elbows
run 200 meters
Performance
3 sets @ 80%--change order each time
run 400 meters
10 strict pull-ups
15 wall ball shots
row 400 meters
10 dive bomber push-ups
40 double unders
rest 3:00 b/t sets
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