For time:

30 Sit-ups
10 Back extensions
30 Toes to bar
10 Back extensions
30 second Plank hold
10 Back extensions
30 second Handstand hold
10 Back extensions
30 Russian twists

Rest 3 minutes, then complete:
400m Run
300 Single jump ropes
400m Run

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Media:
LeanFit, July 3, 2014