Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – standard or raised hands on barbell)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
Walking Lunges with Dumbbells x 20 steps
Rest 60 seconds;
and then,
For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups
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