Weighted Pull-up/Dip*

B: 3 x 10 Strict

I: 3 x 8 Strict

A: 4 x 3 (Strict MU)

* Beginners use hardest version possible without breaking sets


Three Rounds for Time...

25 Ab Mat Sit Ups

75 Double Unders

60 Ft. Walking Lunge w/ KB


Flutter Kicks, 3 x 100


Upward Dog, Downward Dog


Five Rounds for Time...

10 Body Weight Deadlifts

200M Sprint


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