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Part A: Mini Kipping Pull-Up Clinic Part 1: Hollow and Superman Positions Practice 4 Sets 30 Seconds of Hollow Hold 30 Seconds of Super Man Part B: "Tabata" 8 Consecutive Intervals 20 Seconds Work/10 Seconds of Rest Pull-Ups Push Ups Sit Ups Air Squats There is no rest between exercises

“Daniel” 50 Pull-ups 400 meter run 21 Thrusters M#95/W#65 800 meter run 21 Thrusters 400 meter run 50 Pull-ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.