S&C

17 minute AMRAP

7 OH squats (95/65 lbs)

7 Clapping pushups

17 Air squats

17 Box jumps (24″)

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How do you handle those moments that make you just want to quit?

Endurance

5 – 30sec Intervals

Choose ONE: swim, bike, run, C2

5 sec ON – 10 sec OFF

20 sec ON – 10 sec OFF

10 sec ON – 10 sec OFF

30 sec ON – 10 sec OFF

15 sec ON – 10 sec OFF

25 sec ON – 10 sec OFF

These are all out efforts each interval

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