12-23-11

Warm up: 

• 5 hand stand push ups or feet elevated push ups
• 5 dips on chair or bench 
• 5 push ups with elbows close to your sids
• run 200 m 
• 3x

Work out:

• 21-15-9 
• hand stand push ups ( or feet elevated
• chair dips 
• push ups
  

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