- 1 rope climb
- 5 burpees
- 10 wtd lunges (35 lb dumbbells)
- 20 double unders
- 2 rope climbs
- 10 burpees
- 15 wtd lunges
- 30 dbl unders
- 3 rope climbs
- 15 burpees
- 20 wtd lunges
- 40 dble unders
- 4 rope climbs
- 20 burpees
- 25 wtd lunges
- 50 dbl unders
Note where you finished in the list
Run 400m
Start where you finished and work backwards for time or 7min whichever is shorter
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