3 rounds of this circuit

Round 1: 30 work, 30 work, 30 rest

Round 2: 25 work, 25 work, 25 rest

Round 3: 20 work, 20 work, 20, rest

Weighted step ups R/L

1 arm rows R/L

Weighted plank

Rower

1 handed swings R/L

1 handed push press R/L

hanging knee raise/sit and reach

Jump rope

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