A. Run 400 meters
15-9-3
Front Squat 105/155 lbs
Ring Dips
Run 400 meters
The 400 meter runs are bookends to the 15-9-3 rep scheme.
B. Brachiation time on the bars. Some cool new stuff that Odelia has been teaching us.
C1. Back opener to a certain height 7 reps x 2 sets
C2. Shoulder opener (beginners and less mobile people should grip the stall bars) x 7 reps x 2 sets
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