4min active/40sec rest
Part 1: Wait for the first 40 seconds to count down and then go
20 Split Jumps with WOC
10 Staggered Push Ups or Walking Push Ups with the Agility Ladder
Part 2: 40 seconds
20 Squatted Rows
10 Plank Side Hops (Low Elbow Plank, Hop Left to Right)
Part 3: 40 seconds rest
20 Sandbag Squat Jumps
10 Dive Bombers
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