Warm up:
Stretch and rotate joints and muscles
Push ups, pull ups, lift light weights to prepare muscles
Main set:
As many rounds as possible in 18 minutes:
15 box jumps
12 push presses
9 toes to bars
Practice monkey bar grips. Hang or move along bars to go
as far as possible until muscle failure.
Run 4.5 miles on a hilly course. Have some fun with it while it's still cold out.
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