20 minutes to complete the following:
-50 calorie row
-50 ab-mat sit-ups
-50 handstand push-ups
-50 hollow rocks
-50 chest to bar pull-ups
-50 choice of GHD sit ups, V-ups, hollow rocks or ab mat sit ups. Pick one exercise for all 50 reps
-Amrap bar muscle-ups*
* bar muscle up subs will include: Negative bar muscle ups, toes to bar, rope climbs (if some of you want to practice these- legless is an option too), sub in strict pull-ups if you kipped the first set of pull ups, ring muscle-ups