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Warm-up:
3 Rounds of:
-Single Leg Hops, half the length of the basketball court each leg
-L-sit, on the floor, 30 seconds (10 x 3)
- Single arm hangs of the tree branch, with little assistance, 10 seconds per arm (5 x 2)
I. 400 meter walking lunge = 12:49 PR !!
II. 21-18-15-.. 3
Strict Pull-ups
Handstand Push-ups
20 minute time cap= got to 12 pullups and 6 handstand pushups
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