A) Warm up:In 10 minutes or less; 3 rounds:
10 alternating walking lunges with a twist
10 squats
10 pull ups
10 push ups
10 sit ups
10 superman’s
30 second/side Samson stretch
B) Take 10 minutes to find your 7 rep max Deadlift
C) For time:
30 Muscle ups
(Scaled: 2:1 Chest to bar pull-ups and ring dips)
