Prehab
20 sec hang from rings (change grip each time)
12 plank to press (6 each side)
10 banded pull aparts
X3
Min 1 max strict pull-ups in 20seconds
Min 2 30 sec hollow hold
Min 3 max strict ring dips in 20secods
Min 4 rest
X4
8 e/a Single arm DB bench press
20 bent over flyes
X3
Accumulate 120 ab Mat sit-ups
Accumulate 100 banded tricep extensions
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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