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Tuesday 06/16/26

  • 3 hours ago
  • 1 min read

Warm-Up 3 Rounds

200m Run

10 Ring Rows

10 Scap Pull-Ups

20-sec Hollow Hold


Skill Prep 2 Rounds:

5 Beat Swings

5 Hollow Rocks

5 Arch Holds



Strength: Choose Appropriate Level

Advanced

5 x 3 Strict Pull-Ups

Intermediate

5 x 5 Banded Pull-Ups

Beginner

5 x 8 Ring Rows


Accessory

3 Rounds

A1. Single Arm DB Row x 12/side

A2. Hollow Hold x 30 sec

A3. Banded Face Pulls x 15



4 rounds for time or 12 min time cap

6 Pull-Ups

12 Push-Ups

12 Weighted Sit Ups

100m Burden Run

 
 
 

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