Five sets of:
30 seconds of Assault Bike Sprints
30 seconds of Rest
30 seconds of Row Sprints
30 seconds of Rest
OR Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (55/35 lbs)
10 Pull-Ups
15 Box Jumps (24″/20″)
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Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press