*warm-up 3rds
-5 push ups
-10 bent knee sit ups
-15 air squats
*WOD 3rds
-500m row
-50 jump rope
-25 burpees
If you don't have a rower, run 500m (its a little more than a quarter mile)
If you don't have a jump rope then do 25 squat jump jacks
*cool down half mile run
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