Da warm-up

  • 20 merkins
  • 50 smurf jacks

Da Thung

  • Run the snake
  • go to gate 9 and do 20’s of dekins, set-ups and WWII
  • go to college hill lofts and do 15 fat boys pull-ups
  • do set-ups whole way down and up the stone benches
  • run to the pull up bars at the bottom of college hill
  • do 5 rounds of 5 burpee pull-ups and WWI
  • run backwards up college hill
  • bear crawl to the steps and do 15 more fat boy pull-ups
  • run to the bus stop
  • do 20’s with dip’s, dekins and merkins
  • Lunge to the flag



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