Q: World Wide
# of PAX 14
5 min Indian run warm up/2 Laps
4 sets of pull ups max reps with 10 rep minimum, each person spots the guy in front of him.
4 sets of dips max reps with 10 rep minimum, each person spots the man in front of him by the feet.
4 sets of Murkins in cadence.
- 25 regular (3 count)
- 20 with 3 second hold at bottom
- 15 with 3 second count desending
- 10 with 3 second desending, 3 second pause then up
-50 v-flutter kicks
-25 Body Crunches
cool down 1 lap jog