12 walking lunges
15 sit-ups
15 back extensions
5 muscle ups
I got 8 rounds, 2 with the sit-ups on the GHD, and all but 2 with the back extensions on the GHD. The muscle-ups were assisted with a box, and slowed me down the most.
We finished with the following:
20 20# ball slams
100 ft. 14# ball throw and sprint
20 box jumps
20 sit-ups
20 DB press (50#)
20 burpees
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