Strength
Ring Pull Ups 8-8-6-6 Superset with :10/:20 hold at bottom of box dip/top of box dip (:10 hold in bottom position between two boxes or on the matador; :20 hold extend at the top in perfect hollow body position) Conditioning 5 RFT- 15 Good Mornings 20 AbMat Sit Ups 15 Push Jerks 12:00 Time Cap
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