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Complete as many rounds of the following in 20 mins

5 pull-ups (sub body-rows)
10 push-ups (sub bench push-ups)
15 air squats

Post complete rounds and any extra reps to comments

Use subs as needed.

Compare to Monday, August 20, 2007


Do CFWU 2x without the dips then the following.

Weighted dips 5-5-5-5-5 reps

Post loads and bodyweight to comments.

Be sure to use the gravatron and rest all you want between reps.

If you don’t need the gravatron, holding a dumbbell between your feet works great for added resistance.

Practice Handstands against the wall, Total 2 mins inverted.