15 mins, as many reps as possible of
12 steps walking lunge
10 glute-ham situps
10 Hip Extension (back straight version of back extensions)
5 muscle-ups (sub 15 beginner pu, 15 dips)
3 rounds + 12 lunges, 14 mins. I would have continued, but I would have fallen off the GHD, which would have been amusing.
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