A. 3 SETS
30 SEC HOLLOW ROCK
5 REPS RUSSIAN DIP
30 REPS ARCH ROCK
15 REPS PALLOF PRESS EACH ARM
60 SEC REST
NOTES:
RUSSIAN DIPS
SCALING OPTIONS:
DO BENCH RUSSIAN DIPS
B.4 ROUNDS FOR TIME
CAP 15 MIN
10 REPS RING MUSCLE UPS
20 DOUBLE KB DEADLIFT HEAVY 24/32 KG
C. 5 ROUNDS
L SIT WORK
15 SEC L SIT HOLD ON THE FLOOR
30 SEC TUCK HOLD RING SUPPORT
REST 90 SEC
L SIT
TUCK HOLD RING SUPPORT
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