3 30

Skills warmup

Workout:

Rounds in 20 min:

50 jump rope

20 box jump, 24

10 ring row

10 wallball, 20/15

Finisher

reps	Movement                 weight	1	2	3	4	...	↓ split totals
50 jump rope
20 box jump, 24
10 ring rows
10 wallball, 20/15
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

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