COME GIVE YOUR ALL OUT EFFORT FOR THE MEN AND WOMEN OF OUR COUNTRY!
WARMUP
400M RUN - EASY WARMUP!
20 HAND RELEASE PUSHUPS
20 ABMAT SITUPS
ENUDRANCE (PR BOARD WORTHY)
500M ROW FOR TIME
SKILL(EVERYONE EVEN IF YOU DONT HAVE MUSCLE-UPS!)
MUSCLE-UP PRACTICE - TRANSITIONS
WOD (PR BOARD WORTHY)
"NATE"
AMRAP 20 MIN
2 MUSCLE-UPS (3 CLAPPING PUSHUPS/3 PULLUPS PER 1 MUSCLEUP)
4 HSPU
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