Warmup: ROM drills, run to Warren park, around pond and back…moderate pace.
Max pullups or 15 Supine Ring Rows
25 Hand release pushups
25 sit-ups
WOD: Every minute on the minute for 20 mins:
Odd: 5 handstand push-ups
Even: 20 squat jumps
Cool down: 30 GHD sit-ups, 30 GHD back extensions
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