DONNERSTAG

A. 4 Sets P1: 20-30 Sec False Grip Top Position Pull Up Hold 2-3 Ring Pull-UP P2: 90s juggling

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B. 4 sets P1: 6-8 Pull Transition into Dips + 20-30s support hold P2: 15-20s Star Fish Plank /side

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C. 4 Sets P1:10-12 Renegade Rows P2: 20-30 Hanging L-Tuck/sit

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D. Complete:

12-10-8-6-4 Hollow Rocks V-Ups Straddle Pikes Plank KB under

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