This work out had my abs sore for days. My new gym was closed today so I walked around the park and found a round concrete picnic table with curved benches that I was able to use for this workout. I also had to substitute tricep bench dips for the muscle-ups (which I can't do anyway).
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps (each leg)
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
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