Alcatraz – 17/10/17


Inmate 1 (I1)
Jump Squats
MB Slam
(Each set progress 1 step closer to exiting your Cell)

Inmate 2 (I2) “Row to shore”
Row 30 On 30 Off Untill inmate 1 has completed Alcatraz

Inmate 3 (I3)
10 Calories Assault Bike
2 Laps Sled Push

(timer for all activities is I1)

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