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Workout of the day 

3 rounds for max reps of:
1-minute of: GHD sit-ups
1-minute of: walking lunges
1-minute of: bar muscle-ups

Workout at home

3 rounds of:
1-minute of: sit-ups
1-minute of: walking lunge steps
1-minute of: backpack clean and push press

Post reps and scales to comments.