Warm-up: 20 Jumping Jacks then 3rds of: 8 Ring Row 10 Hollow Rock 12 Box Shoulder Pulses Skill: Max Effort Pull-ups Test: 5k Run for time Finish: 3-4 sets 1-1-2 Dumbbell Bench Press x 6 Strict Weighted Chin-up x 5 L-sit or Knee Tuck Hold on Parallettes x 45secRead More
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