Warm up:

Do the following 2 X’s

100 bicycles (50 each leg)

25 left side crunches/25 right side crunches

20 bird dog crunches (each side, 40 total)

50 hanging knee ups


For time:

1.5 mile Run

100 wall balls/100 pull ups (complete all 200 reps with any set/rep scheme you prefer)














Paul: 45 mins

Thanh: much faster than Paul



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