Conditioning

Every three minutes For 4 Rounds

25 Calorie Row
25 GHD Sit Ups

*Rest 5 minutes

Every Three minutes For 4 Rounds

20 Calorie Row
20 Ring Dips

*Rest 5 minutes

Every three minutes For 4 Rounds

15 Calorie Row
15 Pull Ups

Core

Tabata(s)
Hollow Rock
*Rest 1 minute
V-Ups
*Rest 1 minute
Sit Ups

*4 minutes on each station with a minute rest (20 seconds on 10 seconds off x 8 rounds each
movement)

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