Monday

Just Flip the bell.

Warmup

2 mins of each  Run (400m)  or Row, Airdyne, Jumprope (DU Practice)

4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats & 10 Sit-ups (no abmat)

5 mins Foam Roll

WOD

Max BW DH Pull-ups x 3 (2 mins rest between sets)

then

50-40-30-20-10
Goblet Squats 53/35#
Push-ups
Sit-ups

*18 min cap.

Cooldown

5 min Airdyne, Row or Run Conversational Pace.

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