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              <span class="initials">NOV 15</span>
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              <a data-turbo-action="advance" class="post-title" href="/ascension-amrap">Ascension AMRAP // Friday - 2024.11.15</a>
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              <a href="/workout_structures/amrap">AMRAP</a>
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              <a href="/movement_types/cardio">Cardio</a>
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              <a href="/equipment/peg_board">Peg Board</a>
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  <p><strong>AMRAP in 20 minutes:</strong></p><br><ul>
<li>10 Calorie Row</li>
<li>5 Peg Board Ascents</li>
<li>15 Box Jumps</li>
<li>200m Run</li>
</ul><br><p><strong>Notes:</strong><br>
- Scale the difficulty of the peg board as needed to ensure safety and proper form.<br>
- Push the pace on the rower to maximize rounds completed in the time frame.<br>
- Focus on consistent movement throughout the workout to maintain intensity.</p>
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