Buy In: Prepare your amazing machine of a body with 10 frames of Rowling. Pay your burpees immediately after each frame.
For work (and excellence) complete (partition as desired):
30 GHD Situps
30 Ring Dips
30 Front Squats
30 Barbell Rows (Pendlay Rows, chest faces floor)
30 Strict Deadhang Chinups
30 Reverse Lunges per side w/ KB's or DB's
Cunningham is Yep Yep.