18 min EMOM
Min 1: 8-10 Cal Row or Bike
Min 2: 8-10 Burpees
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See AllAMRAP 15 20 Alt Barbell Back Rack Lunges 10 Box Jump 20 Push Up 10 Box Jump
5 Rounds x AMRAP 3: 30 Abmat Sit-ups 15 Deadlifts Max Calorie Bike/Row Rest 3 Minutes
AMRAP 20 200m Run/600m Bike 3 Burpee Pull-Ups/2 Sit to Stand Rope Pulls/8 Banded Seated Row 6 Dumbbell Push Press 9 Kettlebell Swings
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