Warm Up:

400 m Run / 500 m Row

20 GHD Sit Ups

10 Hand Stand Holds


10 PVC Pass Thrus




Pausing Overhead Squat

5 Sets of 2

*3 Sec. Pause @ Bottom



2 Rounds for Time

2 Laps

20 Pull Ups

2 Laps

30 Push Ups

2 Laps

40 Sit Ups

2 Laps

50 Air Squats


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