For time:
400-m row/bike/ski
15 box jump-overs (24/30 in)
30 pull-ups
800-m row/bike/ski
30 pull-ups
15 box jump-overs (24/30 in)
400-m row/bike/ski

Post-workout
Accumulate:
50 banded good mornings and 1:00 of Superman hold in as few sets as possible

Coach’s notes:

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