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10 kips (feet together, focus on range of motion)
10 hollow rocks
8 dead hang
8 ring dips
90 secs rest in between sets
These should be completed with a partner(teams of 2) to help spot. Do each set without dropping from the bar or rings. If you need a band, use one, but really challenge yourself. These are consecutive, not 5+3 or 4+4..Complete 8 at a time.
For 20 minutes:
Run 400 meters. Rest precisely the time of the previous run.
Post Distance to comments.
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