Deacon
For TimeCap: 0:48
For Time:
Buy-in: 48-second Superman Hold
Then, 4 Rounds of:
400 meter Run
48 Jumping Lunges
19 Abmat Sit-Ups
9 Ring Dips
4 Wall Walks
Buy-out: 48-second Superman Hold
Buy-in: 48-second Superman Hold
Then, 4 Rounds of:
400 meter Run
48 Jumping Lunges
19 Abmat Sit-Ups
9 Ring Dips
4 Wall Walks
Buy-out: 48-second Superman Hold