A. Row 300 meters
12 back squats @ 00x1 Should be at approximately 50 to 60 % of your max.
rest 3 minutes
5 sets
B1. Elegant Gymnastics Pose x 3 reps x 5 sets
B2. Straddle L x 10 sec hold x 5 sets
B3. 15 to 30 support or neutral grip hold on rings x 3 sets
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