Warm up x3 - 35 ON 10 OFF
Plank In every rest
Plank get up
Plank In & out
Push up touch shoulder
Mountain climbing
Round 1x3
Pull up + leg raises 10
Hammer pull up 12
Australian Archer pull up on rings 12
Pull up change grip 12
Round 2x3
Explosive Dip 10
Cross bar dip 10
Incline push up 25
Decline push up 15
Finish 5 min
20 v ups
10 hollow body rocks
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