A. Dynamic Stretches
B. (As many rounds as possible in 4 minutes)
10 v-ups
20 second hollow hold
C. (For time)
(3 rounds)
15 pull ups
200m run
-Rest 3 minutes-
(3 rounds)
12 chest to bar pull ups
200m run
-Rest 3 minutes-
(3 rounds)
9 bar muscle ups
200m run
D. (For quality)
100 handstand shoulder taps
E. Static stretches
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