Full Kit
5 x Strict pull ups every 2:00 x 5
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100m DB/KB single arm suite case carry left side
100m DB/KB single arm suite case carry right side
Rest 1:00 x 3
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EMOM 10
15 second L-sit hold
If unable to do pull ups perform 3 x negative pull ups or 5 x toe supported strict pull ups
Limited Kit
10 x Ring/TRX/Bent over rows every 2:00 x 5
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100m DB/KB single arm suite case carry left side
100m DB/KB single arm suite case carry right side
Rest 1:00 x 3
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EMOM 10
15 second L-sit hold
No Kit
5 x *Table pull ups every 2:00 x 5
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20 x Side plank reach left side
20 x Side plank reach right side
Rest 1:00 x 3
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EMOM 10
15 second L-sit hold
*If you have no access to do any pull up variation, perform 20 x Hollow rocks + 20 x Arch rocks instead
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