Flush:25min cap
50 Slamballs
50 sit ups
50cal row
50sec plank
50 step ups
50 bicycles
50sec deadhang
50 flutter kicks
50 Jump touches 12″
50 candle sticks
Endurance:
9x 1:40 row; rest :20sec
Barbell Club:
A) every 90sec x6
3-pos snatch
B) 5×3 back squats
C) muscle up progressions
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