Warmup
45 secs arm circles
45 secs pocket kickers
45 secs plank hold
45 secs inchworm
45 secs bear crawl
*Rest 15 secs between each movement
Skill
Pull-ups (strict)
Workout
2/4 Pushups
4/8 situps
6/12 lunges
1 bar muscle up
Game
Capture the Flag
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