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5 hops Single leg hops (front to back- each leg)
5 Box Jumps
10 yards Pigs on ice skates
5 hops Single leg hops (twisting – each leg)
8 Cossack squat (each side)
8 Arm circles
8 High knees with toe touch on box (each side)
8 Arms (over and back)
8 Ring out the towel (each side)
AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Air Squats
One athlete will row 500 Meters while the other completes as many rounds of the AMRAP as possible.
The athletes will then switch, with the athlete coming off the run starting a new round.
Only completed rounds will be counted.
2 Minute Couch Stretch/side
Roll out Hamstrings & Glutes (2 Minutes/side)
