A. 3 Sets

Erg 75 seconds

90/90 Hip Switch x 10

Prisoner Good Morning x 10

Hi/Lo plank x 30 Seconds

B. 4 Sets

Box Squat x 4-6 @ 31X1 – Rest 90 seconds

Powell Raise x 8-10/per @ 2020 – Rest 90 seconds

C. 4 Sets

Row/Ski 500m or Bike 1000m

Rest 1:1

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Responsible downloading

Always respect copyright and platform policies. Use a YouTube downloader for personal, lawful purposes, and obtain permission before sharing, reposting, or using content commercially.