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*Step 1*
Pick one with its corresponding distance:
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters

*Step 2*

Pick your next movement grouping…
*Option 1 = 5 Burpees + 10 Air Squats
*Option 2 = 8 Dumbell Clean and Jerks
*Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.



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