A. 4 sets:
18 Weighted sit ups, 15/10kg
10 seated leg raises
B. 4 sets:
20 handstand steps up and down on a plate
C. Every 2 mins x 5 sets:
10 Pistols
7 Diamond Push Up
4 Ring or Bar Muscle Ups
*Scaling options:
Ring
Do 5 ring muscle ups & transition feet on box or feet on floor
Bar
Use 2 bands for bar Muscle Up
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