CORE-WORK:
“The DeNova Special”
20 Sit-Ups
10 Atomic Push-Ups
10 Renegade Rows
10 L Pull-Ups
20 Toes-to-Bar
METCON:
400m Run
3 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
400m Run
30 Wall Ball Shots
30 Box Jumps @ 24/20″
400m Run
21 Deadlifts @ 225/135# (Do Not Drop the Weight)
21 Handstand Push-Ups
400m Run
