(Part 1)
21 , 15 , 9
Burpees
Single arm hang squat snatch
(Part 2)
3 Rounds
50 x double unders / 125 x single unders / 100 x jumping jacks
25 x alternate toe touch
* 20 minutes time cap
* use dumbbell , kettlebell , water bottle , backpack as equipment option
Check out the movement standards required for this workout
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