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Warm up:  
Every two minutes for 6 Minutes:  
250/200m row, remainder of time is plank or hollow hold 

FOR TIME: 
10 Rounds:

  • 10 Pull Ups
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Air Squats
  • * scale pull ups w/band, Ring Rows or lat pull downs 

 

CASHOUT: 
3 sets not for time: 

100’ Farmer carry
30 sec knee tuck hold