Sand pounder

Sand pounder

Warm-up
Warm up
2rounds
30 plate jumps
30 double unders/60 singles
100 m row
Metcon (AMRAP – Reps)
Every 5 min for 15 min
600 m run/750 m row 32/27 cal assault bike
Remainder of time max bar facing burpees.
Metcon (Time)
9 min cap
Descending ladder
10-1
Thruster 115/75
1 strict pull up after each round

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