400m Run
21 Pull Ups (Kipping)
9 Back Squats (Bodyweight – from a rack)
400m Run
15 Pull Ups (Chest to Bar)
15 Overhead Squats (50% Bodyweight – from the floor)
400m Run
9 Pull Ups (Dead Hang)
21 Air Squats
[caption id="attachment_4828" align="alignleft" width="300" caption="Frankie shows us his rack"]
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