Part 1. 1 Set every 8:00 Minutes for 16:00 Minutes (2 Sets in total) of the following
40 Box Jumps
40 GHD Situps

Part 2.
Tricep Dips: 10-10-10-10-10
*After each set of tricep dips perform 10 Tall Kneeling to Standing w/ HEAVY KB+100ft KB Farmers Carry
*Rest as needed after each set*

Single Arm DB Waiter Hold Curls: 10-10-10-10-10
*After each set of curls perform 10 DB Pushup Renegade Rows 50lbs/35lbs
*Rest as needed after each set*
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