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    3 rounds- 40 seconds on 20 seconds off.

     
    Ruck Row

    40 sec

    Ruck Squat

    40 sec

    Pushup Jacks

    40 sec

    Tuck Ups

    40 sec

    Spiderman Pushup

    40 sec

    Ruck Lunge

    40 sec

    Ruck Plank (with lateral pull)

    40 sec

    Ab Cross Leg Scissor

    40 sec