Conditioning
200 double-unders
75-calorie row
50 DB Step-Ups, 20kg/ 12.5kg
2. Strength
5X10 Jerks from the floor, rest as needed between sets
3. Rowing
Men: 5x30 Calorie Row, 1 min rest between sets
Women: 5x25 Calorie Row, 1 min rest between sets
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