Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate
Rajpal
Gautam-4 rounds+400m run+10 pull+15 BE+10sit up
Arvind-5 rounds+400m run+10 pull
Bachendra-4 rounds+400m run+10 pull
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