A1. (Swings on rings x 8 x 5 sets
A2. DD HSPU x 5 x 5 sets
B1. Mat turnover drill x 5 x 2-3 sets **last rep max L-sit hold
B2. HIGH kipping C2B pull ups x 4-5 x 2-3 sets **as high as possible – tight body focus
B3. BOX HS slow motion shoulder taps x 4-6/arm x 2-3 sets, take 3 sec each tap, stack shoulder over wrist
B4. Downward dog tricep push ups x 3-5 x 2-3 sets
**try to get a few extra reps in of everything if you only do 2 sets
3 rounds of everything….done!
+
500m row *choose a good pace for you to handle.. nothing that will crush you.. but something you will feel
rest 60 sec.
x6-7 rounds
6 rounds
1:58.3
1:58.0
1:58.4
1:59.1
1:58.6
1:59.0
average pace:  1:58.5, 32 s/m
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