Warm Up
3 Rounds
10 Squats (Pause/Regular/Jumping)
15 Band Good Mornings
10 Alt Samson Lunges
5 Plank to Squat

Met Con
In Teams of 5
Every 8 Minutes for 5 Rounds each, follow the leader style
Row 250/200 M
21 KB Swings
15/10/5 Cals Assault Bike
9 Burpees

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