Home wod

In 20 minutes Run, ride or row as far as possible

Every 3 minutes complete 21 air squats (the workout starts with 21 squats)

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Home Workout

Every minute for as long as possible, complete:

30m shuttle run (15m up & back)

1 burpee (increase burpees by 1 rep each minute)

Example: 1st min= 1 burpee, 2nd min= 2 burpees and so on.