1) Double tabata:
V-ups (or GHDSU not Rx+)
Pull-ups
Push-ups
Air Squats
Row Cal
:40 on :20 off 4 minutes at each station, no transition time
2) Sled sprints every 3 minutes for 24 minutes ramp down to just before the end of back and back. Men use rogue and 30-60 lbs women use rogue and empty-25 lbs
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