Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.
3 rounds of: 10 air squats, 10 double-unders (sub w/ tuck jumps of 30 jump rope single unders), 10 push ups
For time, complete one of the following:
1 mile run
3 mile bike ride
300m quadrupedal movement
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Sprint 100m x 2.