Pure Cardio

General Warmup
1000 meter row
4 x 20 pullovers

Mobility Session/Team Stretch

Workout Specific Warmup
A total of:
20 toes to bar
30 deadlifts, 135 lbs (95 lbs)
40 pushups
Divide the reps up as you wish.

Workout
7 rounds for time of:
10 burpees
30 double-unders

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