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Here is the format
Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min
In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.
Station 1: Ladder
Station 2: Lying Fire Fighter Rope Pull
Station 3: Black Top Boss Squats (Optional KB Weights)
Station 4: Ab Roller
Station 5 Sand Ball Slam
Station 6: Plyo Step Ups
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