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From 0:00min to 14mins.

12 Double Kettlebell Thrusters

20 Double Kettlebell Lunges

20 Sit Ups

12 Burpees


Rest 5 Minutes


From 19:00mins to 30:00mins

start at 2 and Increase by 2 reps each round until time cap.

Double Kettlebell Snatches

Box Jump Overs