"Every 90 seconds, for 30 mins (4 sets) of: Station 1 – 10/15 Cals of Assault Bike Station 2 – 10 Burpee Box Jump-Overs (20″/24″) Station 3 – 200/250m Row Station 4 – 20 Wall Balls (6kg/10kg) Station 5 – 50 Double-Unders"

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