Warm up

5 minutes
90/90 rotations

Then
5 rounds
5 swimmers
6 total lunge and reach
10 total Cossack squats
20 total single arm high pulls

Workout
Emotm 30
18 seconds of work
42 seconds of rest

Minute 1 burpees

Minute 2 hang cleans

Minute 3 double unders/single unders/tuck jumps

Score is total reps

At home sub for hang cleans will be kneeling jump/broad jump/box jump

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