SAMSTAG

A.

5 Sets

6-8 Static Dips @ 3113 (v_^-)

6-8 Bent Over Flies @ 3333

B.

8 min at the top of a dip position

20-30 sec. Hollow Hold

20-30 sec. Right Twisting Hollow Hold

20-30 sec. Left Right Twisting Hollow Hold

*Rest as needed between sets, if grip strength goes then complete laying on floor

C.

4 rounds

30 m Walking Lunges (optional: with plate OH)

200 m run

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