“Base Builder”
AMRAP 32 Minutes (for Quality and Consistency)
200m run or 150m row
15 wall balls (light/mod load, unbroken preferred)
10 kettlebell swings (Russian, light/mod)
12 box step-ups (bodyweight)
20 single-unders
15 sit-ups
10 ring rows or prone rows
20-second front plank
Rest 30–45 sec every 2 rounds if needed
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