Warm Up
Boxing Pyramid
Core x 5
Tech / Strength
500 m Row for time
W.O.D
Float The Boat
IN PAIRS
200 m row/run
Handstand Hold
200 m row/run
Wall Hold
200 m row/run
Plank Hold
200 m row/run
Bar Hang
200 m row/run
L Sit -rings -floor
TIME – REST 1 minute
Max Cals in 3 minutes
One works , one holds – swap
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