11-22

-buy in(3 rounds)

10-pass throughs

5-push-ups

10-jumping jacks
-W.O.D.

5 min. 

Ski erg-12 calories

Bike

Battle rope

*rotate after every 12 calories on the ski erg*

(1 min. Rest)

5 min.

20-Russian twists (25 lbs)

10-good mornings (bar)

(1 min. Rest)

5 min.

5-pull-up

30-double unders or 90 singles
-cash out

1min.-couch stretch

Roll/stretch

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