V-ups/Goblet Squats/Box Jumps/Lunges

Warm-up
Dynamic
Karaoke 100ft.
Leg Swings (Front to back x10 ea. leg) & (Side to side x10 ea. leg)

(no measure)
Row 500m
1:00 Sit-ups
1:00 Wall Sit
1:00 Hang from pull-up bar

Workout of the Day

AMRAP 18 min.
9 V-ups (GHD)
12 Goblet Squats
15 Box Jumps (24/20)
18 Standing Lunges (Jumping)

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