DONNERSTAG

A. 4 sets

2-3 False Grip Ring Pull-Ups into Dip Position

90s juggling

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B. 4 sets P1: 30s Full Push-Up Hold then 6-8 Ring Push-up + Fflyout P2: 20s Hollow Hold + 20s plank hold

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C. 4 Sets P1: 20 Perfect Beat Swings P2: 10-12 UL KB Row

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D. 30-20-10 Sec Arch Hang Shoulder/Hip Taps in Push Up Position Sec L Sit Hand Hollow Rocks