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Warm up

5 minute bike or row (remember calories)

30 second active hang

30/30 second split squat hold


1 minute max pull ups



A-For time

Bike or row 1/2 the calories of your 5 minute number (from the warm up)

Try to beat 2 minutes

B-Every other minute x 3 rounds

Pull ups-70% of your 1 min max

30 seconds of hollow rocks

C-Repeat the warm up, goal is to beat your initial score

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