Row 5000 23:46
Partner deck squats with band x 10
Deck squats with jump to burpee with jump x 10
Face plant to head stand to hand stand push up x 5
D and Q burpees x 10
Thai boxing drills alternated with jump rope 3 minute rounds x 3 of each
Janda situps x 10
Leg throw downs x 20
Sit up throw downs x 20
DB Overhead situps with press x 10
Vertical ring pulls
Kneeling band pulls with twist
Saxon side bends
Iron cross leg circles
Hollow rock/leg shooters-leg throws
3 sets of 8 reps
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