30 minutes of:

Skill: Double Unders

400 Meter Run 

50 Plates/PVC Dips 

50 SSJ 

50 Full Crunches 

(can be performed in any order and for as many reps as desired)

 

Mod:

25 Dips

50 Lunges

25 FC

400 meter run = 25 burpees

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