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Exercises

Set 1: 1 round
Skipping
6 minutes

Set 2: 2 rounds
German Hang
21 seconds
Transition
Transition
12 seconds
Row
21 seconds
Transition
Transition
12 seconds
Scapular Pull
21 seconds
Transition
Transition
12 seconds
Sup Hold
21 seconds
Transition
Transition
12 seconds
Wall Plank
21 seconds
Transition
Transition
12 seconds
Incline Push Up
21 seconds
Transition
Transition
12 seconds
Alternating One Arm Plank
21 seconds
Transition
Transition
12 seconds
Arch Body Hold
21 seconds
Transition
Transition
12 seconds
Hollow Hold
21 seconds
Transition
Transition
12 seconds
Full Body Weight Squat
21 seconds
Transition
Transition
12 seconds
One Leg Deadlift Left leg
21 seconds
Transition
Transition
3 seconds
One Leg Deadlift Right leg
21 seconds
Transition
Transition
12 seconds
Skin the Cat
27 seconds

Set 3: 2 rounds
Straddle Back Lever
21 seconds
Transition
Transition
21 seconds
Muscle Up
21 seconds
Transition
Transition
21 seconds
Nordic Curl Negative
21 seconds
Transition
Transition
21 seconds
Dragon Flag
21 seconds
Transition
Transition
21 seconds

Set 4: 2 rounds
One Leg Back Lever
21 seconds
Transition
Transition
21 seconds
Archer Pull up
21 seconds
Transition
Transition
21 seconds
Pistol Squat
21 seconds
Transition
Transition
21 seconds
Hanging Leg Raise T2B
21 seconds
Transition
Transition
21 seconds

Set 5: 2 rounds
Tuck Back Lever
21 seconds
Transition
Transition
21 seconds
L-Sit Pull Up
21 seconds
Transition
Transition
21 seconds
Bulgarian Split Squat Left Leg
21 seconds
Transition
Transition
3 seconds
Bulgarian Split Squat Right Leg
21 seconds
Transition
Transition
21 seconds
One Arm One Leg Plank Left Arm
21 seconds
Transition
Transition
3 seconds
One Arm One Leg Plank Right Arm
21 seconds
Transition
Transition
21 seconds


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