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10-1 descending ladder of:

Chest-to-bar pull-ups

Box jumps (24/20)

Sit-ups

For the sit-ups, the standards are as follows: your shoulders must touch the ground at the bottom, and at the top you must touch your feet somewhere below the knot in your shoelaces – or below where the knot would be on your stylish slip-on shoes. We will adjust the standards for anyone who has proportions that allow him or her to bypass full range of motion.