FREITAG

A. 4 Sets 4-6 Shrimp Squat/Side

90s rest → Balance Cone Drills

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B. 4 Sets 15-20 Hold Ring Support Position + Turnout directly into

3 Ring Dips Eccentrics @5sec

90s rest

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C. 5 EMOM 20-30 Sec Hollow Hold

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