Part A Warm Up
2 Sets
Gymnastic Kip x10
Single Arm Ring Hang x10 sec ea. arm
Inch Worm + Push-up x5
High Knees x100ft
Part B
5 Sets
Weighted Strict Pull-up x5
rest 1 min
Weighted Strict Dip x5
rest 1 min
Part C
5 Sets
20 Sec Max Cal Assault Bike
rest 10 Sec
20 Sec Max Cal Row
rest 10 Sec
1 Min DB Burpee Box Step Over (35lb x24″/ 20lbx20″)
rest 2 min
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