3 Rounds:
2 pull ups
4 push ups
6 air squats
4 pull ups
8 push ups
12 air squats
6 pull ups
12 push ups
18 air squats
8 pull ups
16 push ups
24 air squats
Then,
400m Run
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3 Rounds:
2 pull ups
4 push ups
6 air squats
4 pull ups
8 push ups
12 air squats
6 pull ups
12 push ups
18 air squats
8 pull ups
16 push ups
24 air squats
Then,
400m Run