Got this from http://www.crossfitfootball.com/ but we changed the ring dips to regular dips with more reps since we don't have rings.
Total workout time for us was 8:55.
5 sets for time of the following circuit with about 1 minute rest between sets.
8 - hand stand push ups
8 - L - pull ups
15 - dips
8 - decline push ups
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